Although they have always enjoyed a certain prestige for their nutritional contribution and their use in the kitchen, nuts have become popular in recent years. Millions of people consume them daily, and most international organizations endorse their balanced inclusion in the diet. Despite this, there are still many doubts about what a dry fruit is, its properties, and its benefits for health.
Indeed, “nut” is used informally to group a series of edible foods that sometimes share little or nothing in common. For example, seeds and raisins are sometimes included in this category, which confuses the matter more. This is why we have prepared a definitive guide to nuts that will significantly help when taking advantage of them and including them in your diet.
Contents
What are nuts?
From a botanical point of view, and as pointed out by a study published in Nutrients, nuts are seeds in which the ovary wall hardens during maturity. They consist of a single source surrounded by a hard shell wrapped by a protective cover on the outside.
Another definition of dried fruit, according to the Encyclopedia Britannica, is that they are a hard fruit that does not split open during maturity to release its seed. Under these characteristics, very few nuts popularly considered as such would be classified within this category. For example, peanuts, Brazil nuts, almonds, and cashews, among others, are not technically tree nuts.As Harvard Medical School reminds us, “true” nuts are born on trees. The best examples are chestnuts, acorns, and hazelnuts. The latter contrasts with the peanut, a legume that grows underground. On average, the plant that bears its fruit usually measures about 45 centimeters.
Of course, the above is valid only if nuts’ botanical and taxonomic nature is strictly considered. At a gastronomic, culinary, popular, and even commercial level, nuts are considered to be all those that share specific organoleptic and nutritional characteristics. This definition is more general, and it is the one that we will address in this article.
Properties of nuts
It has already become clear that nuts are not a homogeneous category, at least not entirely; likewise, neither are its properties. Each nut collects different amounts of water, carbohydrates, energy, protein, fiber, etc. Let’s see what they have in common:
- Nuts gather less than 50% of their weight in water. In fact, for most of them, the amount of water will not even reach 10%.
- They provide a large amount of energy and calories. On average, for 100 grams, you get between 600 and 700 calories.
- Most are rich in vitamin E, B2, folate, fiber, and essential minerals. They also highlight its protein concentration, which is much higher than most fruits.
Seven benefits of nuts for health
Part of the popularity of eating nuts is due to their benefits. Indeed, most nutritional programs designed to implement a balanced diet include them. As it could not be otherwise, the benefits are obtained within a regular and balanced consumption framework.
In addition, they vary according to the type, the daily dose, and the characteristics of the specific population. If a moderate intake of all of them is assumed, and a diet and healthy habits also accompany it, nuts can provide the following.
1. They can help prevent cardiovascular diseases
A study published in Nutrients in 2023 points out that regular consumption of nuts is associated with a lower incidence and mortality of stroke, coronary disease, and atrial fibrillation. Mechanisms noted as mediating this benefit are its impact on lowering blood lipids, blood pressure, inflammation, and markers of glycemic control.
2. They can help prevent and control type 2 diabetes
Although more studies are required in this regard, a systematic review published in 2023 in the journal Nutrients highlights a possible protective role of nuts in preventing and treating diabetes. In general, the effect is due to its macronutrients, micronutrients, and other bioactive compounds regulating postprandial glycemic and insulinemic levels.
3. They can affect the maintenance of body weight
A work published in BMJ Nutrition, Prevention & Health in 2019 warns that the daily consumption of nuts is related to lower weight gain and a lower risk of obesity in adults in the long term. The study researchers found that replacing 0.5 servings of less healthy foods throughout the day with nuts is emerging as a strategy to help prevent the gradual weight gain that occurs over the years.
4. They can improve the lipid profile
A recent study published in Nutrients highlights the impact of nut-enriched diets in reducing total lousy cholesterol (LDL) particles and their small, dense particles. Evidence shows that its intake by hyperlipidemic patients is associated with critical positive changes in the lipid profile.
5. They improve gastrointestinal health
Due to its high fiber content, vitamins, and other nutrients, it is natural to think that its consumption is associated with an improved digestive system. Even though more studies are required in this regard, it has been suggested that nuts may affect the composition and diversity of the intestinal microbiota and protection against gastrointestinal diseases (ulcerative colitis, gastritis, gastric ulcer, and others).
6. They have a positive impact on oxidative stress and inflammation
A study reported in the journal Nutrients suggested that some nuts, such as almonds and walnuts, can positively modify episodes of inflammation. Others, like Brazil nuts, can favorably influence oxidative stress. Due to this, and as indicated by Frontiers in Nutrition, nuts are recommended within the dietary strategy to improve metabolic biomarkers.
7. They are suitable for your cognition
As a study published in Nutrients points out, current evidence seems to attribute a relationship between the intake of nuts and the maintenance of cognitive health. It is also associated with preventing cognitive decline throughout life, particularly in older adults and those in risk groups. As with other benefits of nuts, further studies are required to substantiate these findings and establish the underlying mechanisms.
List of the main nuts
Indeed, we have convinced you to include nuts in your daily diet. To do it even more, and for you to learn the personal impact of these, we leave you with a list of the main ones sold in the current market.
1. Chestnuts
Chestnuts are part of the select group of “true” nuts, at least according to their botanical classification. There are a total of seven recognized species, although the most important are the American chestnuts ( C. dentata ), the European chestnuts ( C. sativa ), and the Chinese chestnuts ( C. mollissima ).
For reasons that cannot be explained, Chinese chestnuts have dominated world trade in recent years. It is today’s most exported/imported, cultivated, and consumed variant. Its flavor is sweet, at least when compared to that of European and American chestnuts.
According to the United States Department of Agriculture (from now on USDA), 100 grams of this variant offer you 224 kilocalories, 4.2 grams of protein, and 1.11 grams of total lipids. As you will be able to verify later, it is one of the nuts with the least caloric content that exists.
2. Hazelnuts
Along with chestnuts and acorns, hazelnuts are considered part of the “true” nuts. The standard or European hazel ( C. avellana ) and the big hazel ( C. maxima ) are some of the best-known species. Even so, the Turkish hazel ( C. color) dominates some world trade. You may have heard of them as Constantinople hazelnuts, Levant hazelnuts, or Mediterranean hazelnuts.
Although its use is very diverse, it stands out in confectionery and confectionery. Due to its high lipid content, the flavor of this dry fruit is creamy. In addition, it is characterized by sweet and toasted tones. According to USDA, 100 grams of hazelnuts provide you with 628 kilocalories, 15 grams of protein, and 60.8 grams of total lipids.
3. Acorns
They are also known as oak nuts and are initially toxic to humans. They are, at least, if they intend to eat after taking them from the tree. This is due to the amount of tannins they contain, which give the palate an unpleasant bitter taste. Still, they can be removed by putting them through a process called leaching (soaking or boiling).
Although they were an essential source of nutrition in the past, today, acorns occupy a marginal place in the diet. However, some dealers sell them; it is better to opt for the latter instead of treating them at home to remove their tannins. Acorns can make pancakes, cakes, cookies, and many more.
Acorn flour has gained some popularity because it facilitates the previous preparations. According to USDA, its contribution per 100 grams is 501 kilocalories, 7.49 grams of protein, and 30.2 grams of total lipids.
4. Almonds
They are trendy in Europe, partly because they are the main ingredient in making marzipan. There are two varieties or types of almonds: sweet and salty. Sweet almonds ( P. dulcis dulcis ) are used as edible nuts. For their part, salted almonds ( P. dulcis amara ) are used in the manufacture of essential oils, in the liquor industry, and as a flavoring.
In addition to marzipan, this dried fruit is used worldwide to make nougats, cakes, and sweets. It also makes flour, milk, butter, or almond paste. As we have done in other cases, USDA reminds us that for every 100 grams, you receive 579 kilocalories, 21.2 grams of protein, and 49.9 grams of total lipids.
5. Nuts
Although there are more than 20 species of walnut trees, the truth is that the ones that group the edible nut market are the black walnut ( J. nigra ) and the English or Persian walnut ( J. regia ). The first variety has a more intense flavor, but because its outer shell is challenging, the cultivation and export of the second are preferred.
In the market, you can find them with or without shells; it depends on the use you plan to give them. It is used in confits, pickles, cakes, sweets, soups, etc. Oil and nut milk is obtained from the fruit. One hundred, according to USDA, grams of this nut provide you with 654 kilocalories, 15.2 grams of protein, and 65.2 grams of total lipids.