Let’s crack nuts!

For a long time, nuts were considered taboo for people with weight problems. Too much fat, too high in calories, they said. While this is true, it doesn’t mean you shouldn’t eat nuts. On the contrary: the seeds should even be on the menu regularly because, according to the World Health Organization (WHO), they are one of the healthiest foods alongside vegetables, fruit and legumes.

Because nuts contain fiber, which stimulates digestion. Thanks to their high content of unsaturated fatty acids and vitamin E, they “clean” the blood vessels. They also help prevent cancer thanks to their antioxidants, are considered valuable nerve food and increase mental performance thanks to their choline and lecithin content.

For all of these reasons, the German Nutrition Society recently recommended regular consumption of various types of nuts. 25 grams, or about a handful, is the perfect daily amount. You can reduce your risk of a heart attack with just four small portions per week. According to a Spanish study, this can also counteract the risk of depression.

Here are the benefits that make individual nut varieties stand out:

• Peanuts: Research from the University of Barcelona has found that regular consumption of peanuts and peanut butter can help improve cognitive function and reduce stress. The polyphenols contained would promote memory and information processing speed and lead to a reduction in cortisol, anxiety and depression levels.
• Pistachios can help regulate blood sugar levels. According to research, diabetics should consume about 50 grams per day to reduce blood sugar levels by up to nine percent. In healthy people, eating the same amount of pistachios reduced blood sugar levels by up to 30 percent. Because pistachios contain gamma-tocopherol, they are also said to reduce the risk of developing certain types of cancer, including lung cancer.
• Walnuts: With their high content of B vitamins and unsaturated fatty acids, walnuts are the ideal brain food because they improve the ability to concentrate. At the same time, their nutrients keep the vessels supple and protect against arteriosclerosis.
• Brazil nuts In addition to valuable protein and unsaturated fatty acids, like all other nuts, they also contain a lot of zinc and selenium. These trace elements are related to the production of testosterone. Men can easily increase their testosterone levels with just two Brazil nuts in the morning and two in the evening, thereby boosting potency and physical performance. Brazil nuts are also said to act as a natural aphrodisiac for women.
• Macadamia nuts are considered the “queens” of nuts because of their sweet, creamy taste. They also have the highest fat content (73 percent), but also contain particularly healthy unsaturated fatty acids. A small portion (ten pieces) per day can reduce high cholesterol levels. However, more is not recommended, as 100 grams of macadamia nuts have 726 kilocalories.
• Almonds are not nuts, but are botanically classified as stone fruit. Their high protein content is ideal for helping you lose weight, as various studies have proven. Five almonds, chewed slowly, are effective against cravings and heartburn.

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