The nut. It is much more than a small, hard, mostly oily fruit. Nuts have a lot of nutrients in them and provide us humans with proteins, fats, vitamins, fiber and minerals. What you can do with a nut, which different nuts there are and what you should look for when buying, you will learn in this article.
WHICH TYPES OF NUTS ARE PARTICULARLY HEALTHY?
Nuts come in different sizes and colors and from a wide variety of regions around the world. Some well-known examples of nuts are almonds, walnuts, hazelnuts, cashews, pistachios and macadamia nuts. However, there are many other types of nuts, such as Brazil nuts, pecans, coconuts and peanuts. Different types of nuts have different health benefits due to their unique nutrient profiles.
Almonds are considered particularly healthy. Almonds are high in unsaturated fatty acids and are a good source of protein, fiber and vitamin E. They can help lower cholesterol levels and reduce the risk of developing cardiovascular problems. Walnuts are also considered healthy because they contain many omega-3 fatty acids, which are good for heart health and inhibit inflammation. They are also a good source of antioxidants and can help reduce the risk of cancer and Alzheimer’s disease. Hazelnuts are high in vitamin E, unsaturated fatty acids and fiber and are especially beneficial for digestion. Cashews can strengthen our immune system, regulate our blood pressure and boost our metabolism. They contain particularly high levels of iron, magnesium and zinc.
WHAT SHOULD BE PAID ATTENTION TO WHEN BUYING NUTS?
When buying nuts, pay particular attention to the quality and freshness of the product. It is best to choose nuts that look fresh and, if you can judge that in the supermarket, have a pleasant smell. You should also keep an eye on the origin of the nuts. Does the product come from a trustworthy and sustainable source? It’s best to look for nuts that have an organic label to make sure they don’t contain harmful substances and were grown and harvested under fair and sustainable conditions. You should also make sure that the nuts are well packaged. Airtight packaging is especially recommended to maintain the freshness and quality of the nuts. To keep the nuts fresh for a long time, it is also important to store them in a cool and dry place.
NUT BUTTER
An effective way to consume more nuts or to add a delicious touch to the meal is nut butter. The paste made from nuts contains many important vitamins and minerals, such as calcium, magnesium or potassium, and covers the recommended amount of 30g of nuts per day with an average of one and a half tablespoons of puree (for example, almond butter, which is particularly good for healthy intestinal flora). Nut puree can be used as a spread on bread, to top your cereal, as a snack between meals, and in cooking or baking.
You can easily make nut butter at home, because in the best case it consists of 100% nuts (usually roasted in the oven) and at most a few spices, such as salt, cinnamon or vanilla are added. But there are also many different brands and companies that use almonds, peanuts, macadamia, walnuts & Co. Muse produce. When buying already made products, you should, if possible, go for organic manufacturers, as they usually do without unnecessary added sugar or additives and partly strive for environmentally friendly cultivation of the nuts and fair trade relations.
COOKING WITH NUTS
Nuts can be used in a variety of ways in cooking, from preparing savory dishes to desserts. One way to use nuts is to roast them as toppings for salads or soups, as they add a crunchy texture and nutty flavor to the dish. Nuts can also be used to make pesto. To do this, they, such as pine nuts or walnuts, are blended together with basil, garlic, parmesan and olive oil in a blender to make a paste. The pesto can then be used as a sauce for pasta dishes or as a spread on bread. Nuts can also be a delicious component in sweet dishes. For example, chopped nuts can be mixed into cakes, brownies or cookies. They are also particularly popular in muesli or as a topping for ice cream.