{"id":520059,"date":"2024-01-15T09:00:00","date_gmt":"2024-01-15T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=520059"},"modified":"2024-05-01T16:12:47","modified_gmt":"2024-05-01T14:12:47","slug":"nuts-and-everything-you-need-to-know-about-them","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/","title":{"rendered":"Which Nuts Are the Most Nutritious, and What Health Benefits Do They Have?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/#What_Are_Nuts_and_What_Makes_Them_Exceptional\" title=\"What Are Nuts, and What Makes Them Exceptional?\">What Are Nuts, and What Makes Them Exceptional?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/#What_Are_the_Most_Nutritious_and_Best_Nuts\" title=\"What Are the Most Nutritious and Best Nuts?\">What Are the Most Nutritious and Best Nuts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/#How_Many_Nuts_to_Eat_Daily\" title=\"How Many Nuts to Eat Daily?\">How Many Nuts to Eat Daily?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/#What_Recipes_You_Can_Incorporate_Nuts_Into\" title=\"What Recipes You Can Incorporate Nuts Into?\">What Recipes You Can Incorporate Nuts Into?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/#How_to_Store_Nuts\" title=\"How to Store Nuts?\">How to Store Nuts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/#When_to_Avoid_Nuts\" title=\"When to Avoid Nuts?\">When to Avoid Nuts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/nuts-and-everything-you-need-to-know-about-them\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nuts are a food appreciated by almost every health enthusiast. They are not only very tasty but also contain a concentrated amount of beneficial nutrients. They effortlessly supplement your diet with <strong>healthy fats, vitamins,<\/strong> and provide various health benefits. Which nuts are worth including in your diet?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In the article, you will read about the benefits of these nuts:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#walnuts\" style=\"border-radius:0px\">Walnuts<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#almonds\" style=\"border-radius:0px\">Almonds<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hazelnuts\" style=\"border-radius:0px\">Hazelnuts<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cashew\" style=\"border-radius:0px\">Cashew<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#brazil-nuts\" style=\"border-radius:0px\">Brazil Nuts<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pistachios\" style=\"border-radius:0px\">Pistachios<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#macadamia-nuts\" style=\"border-radius:0px\">Macadamia Nuts<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pecan\" style=\"border-radius:0px\">Pecans<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pine-nuts\" style=\"border-radius:0px\">Pine Nuts<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#peanuts\" style=\"border-radius:0px\">Peanuts<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_Nuts_and_What_Makes_Them_Exceptional\"><\/span>What Are Nuts, and What Makes Them Exceptional?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Nuts<\/a> are also known as &#8220;<strong>fruit in the shell<\/strong>.&#8221; They are <strong>fruits of trees,<\/strong> and their seeds are hidden in a <strong>hard shell.<\/strong> These seeds are what we call nuts. As you probably know, they come in various <strong>shapes<\/strong>, <strong>colours<\/strong>, and boast a wide range of <strong>interesting flavours.<\/strong> Chefs, bakers, and connoisseurs of quality gastronomy all value them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Apart from their delightful taste, they stand out for their <strong>rich content of essential nutrients.<\/strong> They are an indispensable part of healthy diets, offering a multitude of health benefits. Nuts are rich in <strong>healthy<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fats<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fibre<\/a>, and some also excel in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>&nbsp;content. Moreover, they serve as a concentrated source of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamins<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>minerals<\/strong><\/a>, and other beneficial <strong>biologically active substances.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Truly, nuts are a food that can elevate your diet to a higher level. It&#8217;s great that there are <strong>several types of nuts<\/strong> to choose from. You can enjoy them in their <strong>natural form,<\/strong> but you can also diversify our diet with <strong>salted, roasted,<\/strong> or <strong>blanched<\/strong> variations. Those with a sweet tooth will appreciate <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-in-dark-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nuts covered in chocolate<\/strong><\/a>. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Nut butters<\/a>&nbsp;made solely from blended nuts also offer interesting options in the kitchen. Some nuts are even processed into nut flour, serving as an alternative to traditional wheat flour.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about nut butters, don&#8217;t miss the article on <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nut-butters-their-benefits-nutritional-values-and-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nut Butters and Their Differences, Nutritional Values, and Benefits.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1124x749.webp\" alt=\"What makes nuts exceptional?\" class=\"wp-image-519020\" title=\"What makes nuts exceptional?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1389441537_5000-1-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_the_Most_Nutritious_and_Best_Nuts\"><\/span>What Are the Most Nutritious and Best Nuts?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"walnuts\">1. Walnuts<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Walnuts<\/a> have a rich history. They grow on a tree called the <strong>Persian walnut,<\/strong> likely originating in the Persian Empire, present-day Iran. These popular nuts, resembling the <strong>human brain,<\/strong> remain among the favourites and most widely used. Not only do they look like the brain, but they are also beneficial for it, thanks to their rich content of <a href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3 fatty acids<\/strong><\/a>. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do walnuts have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Research suggests that daily consumption can help improve the <strong>cardiovascular system.<\/strong> One study recommends an effective portion of 20 \u2013 75 g of walnuts daily.<\/li>\n\n\n\n<li>They have a positive impact on <strong>lipid profiles,<\/strong> specifically on normal <strong>cholesterol<\/strong> and <strong>triglyceride levels.<\/strong><\/li>\n\n\n\n<li>They can <strong>alleviate endothelial dysfunction,<\/strong> the initial stage of <strong>atherosclerosis<\/strong>, a condition where fats and various blood components accumulate in the vessel wall, leading to thickening and narrowing of the vessels and gradually causing issues such as myocardial infarction.<\/li>\n\n\n\n<li>Walnuts are also beneficial for <strong>brain<\/strong> and <strong>nervous system<\/strong> health.<\/li>\n\n\n\n<li>They help <strong>control hunger<\/strong> by increasing the feeling of <strong>satiety<\/strong>. Therefore, they should not be forgotten during diets, where they can assist in weight loss.<\/li>\n\n\n\n<li>Studies also point to their <strong>anti-inflammatory effects.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5331,5380,64786,5968,5327,43912,43918,47731,64744,5333,43975,64369,43942,28696,43942\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What actually is in walnuts?<\/h4>\n\n\n\n<p>Walnuts are primarily valued for their content of healthy fats. They have a significant proportion of <strong>alpha-linolenic acid (ALA)<\/strong>, an <strong>omega-3 fatty acid<\/strong> crucial for the <strong>brain<\/strong> and <strong>heart<\/strong>. This fatty acid is generally lacking in our diets because it is not abundantly present in most foods, including most nuts. However, walnuts contain approximately <strong>9 g \/ 100 g,<\/strong> which is the highest amount of omega-3 ALA among all types of nuts.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to the European Food Safety Authority (EFSA), ALA should constitute approximately <strong>0.5% of the total daily energy intake.<\/strong> For a daily intake of 2000 kcal, this corresponds to roughly <strong>1 g of ALA per day.<\/strong> To achieve this amount, consuming <strong>about 11 g of walnuts<\/strong> per day (less than a small handful) is sufficient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Walnuts are also rich in <strong>antioxidants<\/strong>, helping to protect the body from the effects of free radicals that contribute to various diseases, including cancer or cardiovascular diseases. Among these effective substances are <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin E<\/a>, as well as <strong>polyphenols<\/strong> and <strong>flavonoids<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Walnuts<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">686 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1124x843.webp\" alt=\"Health Benefits of Walnuts\" class=\"wp-image-519036\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1124x843.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-400x300.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-1536x1152.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/P3310140_5000-2048x1536.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"almond\">2. Almonds<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Almonds<\/a>&nbsp;are the seeds of the <strong>almond tree,<\/strong> a fruit tree with pink flowers and yellow fruits. It is grown around the Mediterranean Sea and in similarly warm regions, with <strong>California<\/strong> currently being the largest producer of almonds.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do almonds have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studies show their impact on reducing <strong>total<\/strong> and <strong>LDL (bad) cholesterol<\/strong> levels. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>They can slow down <strong>carbohydrate absorption,<\/strong> helping to mitigate the rise in <strong>blood sugar levels (glycemia).&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>Positive effects are also observed in people with <strong>type 2 diabetes.<\/strong><\/li>\n\n\n\n<li>Almonds have <strong>antioxidant effects,<\/strong> protecting the body from free radicals generated by oxidative stress.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[13]<\/mark><\/sup><\/li>\n\n\n\n<li>They are beneficial for the <strong>brain<\/strong> and <strong>cognitive functions,<\/strong> including <strong>memory<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What actually is in almonds?<\/h4>\n\n\n\n<p>Almonds are rich in <strong>healthy fats,<\/strong> with <strong>monounsaturated fatty acids (MUFA)<\/strong>, specifically <strong>oleic acid<\/strong>, comprising the largest proportion. Oleic acid is known for its positive effects on blood cholesterol levels. They also excel in their <strong>fibre<\/strong> content, which is the highest among all types of nuts, benefiting <strong>digestion<\/strong> and the <strong>intestinal microbiome<\/strong>.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Almonds are rich in micronutrients, including <strong>vitamin E<\/strong>, known for its antioxidant properties. They also have a significant content of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/folic-acid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>folic acid<\/strong><\/a>, crucial for the development of the nervous system, especially important for pregnant women.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>They are also abundant in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>magnesium<\/strong><\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>potassium<\/strong><\/a>. They also have a significant proportion of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calcium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calcium<\/strong><\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>iron<\/strong><\/a>, however, it&#8217;s essential to note that these mineral substances are absorbed to a lesser extent from plant sources than from animal sources. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-nutrients-vegans-lack-the-most-and-how-to-supplement-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vegans<\/strong><\/a> and those with a predominantly plant-based diet should pay the most attention to this.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you would like to read more about almonds, don&#8217;t forget to check out our comprehensive article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/almonds-all-you-need-to-know-about-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Almonds? What effect do they have on the heart, skin or brain and how much to eat a day?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Almonds<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">597 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">31.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17.webp\" alt=\"Health Benefits of Almonds\" class=\"wp-image-519052\" title=\"Health Benefits of Almonds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/WhatsApp-Image-2021-01-19-at-17-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hazelnuts\">3. Hazelnuts<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hazelnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hazelnuts<\/a>&nbsp;originate from <strong>Turkey<\/strong>. They have been cultivated for several thousand years, with Turkey remaining their largest producer to this day. Interestingly, they are not only tasty and nutritious but can also be <strong>beneficial for the environment.<\/strong> The tree on which they grow is ecologically friendly, as it is resistant to drought and does not require a lot of water for survival.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8,24]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do hazelnuts have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hazelnuts are praised for their positive impact on the<strong> lipid profile<\/strong>, helping to reduce <strong>LDL cholesterol<\/strong> levels.<\/li>\n\n\n\n<li>They contribute to improving the condition of <strong>blood vessel walls,<\/strong> thereby benefiting the overall <strong>cardiovascular system.<\/strong><\/li>\n\n\n\n<li>Studies indicate their role in reducing <strong>inflammatory markers<\/strong> such as C-reactive protein.<\/li>\n\n\n\n<li>They are known for their <strong>antioxidant effects.<\/strong><\/li>\n\n\n\n<li>Hazelnuts can also help lower <strong>blood sugar levels (glycemia)<\/strong> due to their relatively high fibre content, which slows down sugar absorption from the blood.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[16]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What actually is in hazelnuts?<\/h4>\n\n\n\n<p>Hazelnuts have a high content of <strong>monounsaturated fatty acids<\/strong> and are also rich in <strong>omega-6 polyunsaturated fatty acids.<\/strong> They contain significant amounts of <strong>vitamin E, copper, potassium,<\/strong> and <strong>manganese<\/strong>, essential for <strong>bone<\/strong> and <strong>cartilage<\/strong> health. The antioxidants, including vitamin E, polyphenols, and flavonoids, are mostly concentrated in the hazelnut shell, making it beneficial to consume hazelnuts as they are.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[16,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Hazelnuts<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">656 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">45.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1124x749.webp\" alt=\"Health Benefits of Hazelnuts\" class=\"wp-image-519068\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_domaca_vegan_nutella_052022_10_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cashews\">4. Cashews<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cashew nuts<\/a>&nbsp;grow on a tropical tree native to Brazil. This tree can reach a height of up to 10 meters and is characterized by its interesting yellow fruits known as <strong>cashew apples.<\/strong> These fruits are edible and used in the production of jams or juices. The cashew nut grows at the end of these apples, hidden in a hard green shell.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[15]<\/mark><\/sup><\/p>\n\n\n\n<p>Unlike other types of nuts, cashews need to be <strong>cooked<\/strong> before reaching store shelves, as raw nuts contain the toxic substance <strong>urushiol<\/strong> and are not suitable for consumption in this state.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do cashews have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studies describe their ability to fight <strong>free radicals,<\/strong> thanks to a variety of <strong>antioxidants<\/strong>.<\/li>\n\n\n\n<li>They help protect <strong>heart<\/strong> and <strong>vascular<\/strong> health.<\/li>\n\n\n\n<li>Cashews may be beneficial for <strong>bones<\/strong> due to their calcium and magnesium content.<\/li>\n\n\n\n<li>They contribute to maintaining good <strong>eyesight<\/strong>.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[14]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1124x749.jpg\" alt=\"Benefits of Cashews\" class=\"wp-image-519085\" title=\"Benefits of Cashews\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1511421074-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">What actually is in cashews?<\/h4>\n\n\n\n<p>Cashews have a relatively high <strong>protein<\/strong> content compared to other nuts. Like most plant sources, they do not have an optimal spectrum of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">essential amino acids<\/a>, so they should be considered only as a supplement to daily protein intake. Like other types of nuts, they are valued for their content of <strong>healthy fats,<\/strong> especially <strong>monounsaturated fatty acids.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What&#8217;s also worth mentioning in regards to cashews is its significant amount of <strong>thiamine (vitamin B1), phosphorus<\/strong> and <strong>zinc<\/strong>. In addition to zinc, their antioxidant properties are attributed to antioxidants such as <strong>zeaxanthin<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lutein<\/strong><\/a>, and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beta-carotene<\/strong><\/a>. The latter also serves as a precursor to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin A<\/a>, which is essential for functional vision and immunity. Additionally, they contain substances like <strong>phytosterols<\/strong>, which are beneficial in combating high cholesterol levels in the blood. The reason for this is that they resemble cholesterol and can be absorbed in the intestine in its place.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[15,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Cashews<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">581 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">26.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-899x1124.jpg\" alt=\"Benefits of Brazil Nuts\" class=\"wp-image-519101\" title=\"Health Benefits of Brazil Nuts\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hu_hajni_gelencser_062022_05.jpg 1440w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"brazil-nuts\">5. Brazil Nuts<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brazil-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Brazil nuts<\/a>, also known as <strong>Para nuts<\/strong>, are native to the rainforests of Brazil, Bolivia, and Peru. The tree on which they grow is considered one of the largest and longest-living species in the Amazon rainforest.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do Brazil nuts have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studies primarily highlight their <strong>antioxidant properties,<\/strong> mainly due to <strong>selenium<\/strong>, a crucial component of the <strong>glutathione<\/strong> antioxidant system. They aid in protection against various health issues, including metabolic and tumor-related diseases.<\/li>\n\n\n\n<li>They may help reduce oxidative stress indicators.<\/li>\n\n\n\n<li>They have also shown to have <strong>anti-inflammatory effects.<\/strong><\/li>\n\n\n\n<li>Research indicates their positive impact on <strong>blood cholesterol levels.<\/strong><\/li>\n\n\n\n<li>They can contribute to maintaining <strong>thyroid<\/strong> health due to their selenium content, essential for <strong>thyroid hormone function.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9,22]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What actually is in Brazil nuts?<\/h4>\n\n\n\n<p>Brazil nuts are a good source of <strong>healthy fats,<\/strong> with a similar proportion of <strong>polyunsaturated<\/strong> and <strong>monounsaturated fatty acids.<\/strong> They are exceptionally rich in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>selenium<\/strong><\/a>, containing as much as <strong>1920 \u00b5g per 100 g,<\/strong> making them a valuable source of this hard-to-find mineral.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The recommended daily dose of selenium according to EFSA is <strong>70 \u00b5g.<\/strong> It is enough to consume 3 g of Brazil nuts (1-2 nuts) per day in order to achieve this desired daily intake.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[26,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, they are rich in <strong>vitamin E, folic acid, magnesium, potassium<\/strong> and <strong>calcium<\/strong>.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Brazil Nuts<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">691 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pistachios\">6. Pistachios<\/h3>\n\n\n\n<p><a class=\"ek-link\" style=\"font-size: 1rem;\" href=\"https:\/\/gymbeam.com\/pistachios-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pistachios<\/a>&nbsp;grow on a tree originating from Asia, capable of living up to 300 years. Today, they are well-known and cultivated in the Mediterranean region, thriving in dry sandy soils due to their long roots, which can draw water from several meters deep.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Most pistachios you can buy are <strong>in their shell<\/strong>, but if you lack patience, you can reach for the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/shelled-pistachios-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">shelled<\/a>&nbsp;ones as well.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do pistachios have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studies suggest that pistachios help maintain <strong>optimal blood sugar levels<\/strong> both after meals and throughout the day, making them suitable for <strong>diabetics<\/strong> and people with <strong>prediabetes<\/strong>.<\/li>\n\n\n\n<li>They are beneficial for <strong>cardiovascular health.<\/strong><\/li>\n\n\n\n<li>Some research indicates a connection with a lower incidence of <strong>cancer.<\/strong><\/li>\n\n\n\n<li>Pistachios can also be beneficial for <strong>digestion<\/strong> and the composition of the <strong>intestinal microbiome.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What actually is in pistachios?<\/h4>\n\n\n\n<p>Pistachios, in addition to healthful <strong>fats<\/strong>, have a relatively high <strong>protein<\/strong> content compared to other types of nuts. They boast an interesting spectrum of <strong>essential amino acids<\/strong> and have a high fibre content, making them a versatile and <strong>exceptionally nutritious nut. <\/strong>They are rich in micronutrients, including <strong>potassium, magnesium, vitamin E,<\/strong> and <strong>vitamin B6 (pyridoxine).<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6,20]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pistachios contain <strong>phytosterols, lutein, polyphenols,<\/strong> and are a good source of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>arginin<\/strong><\/a>, which serves as a precursor to <strong>nitric oxide (NO),<\/strong> helping to widen blood vessels and maintain healthy <strong>blood pressure.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Pistachios<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">575 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">45.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">23.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">14.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1124x749.jpg\" alt=\"Health Benefits of Pistachios\" class=\"wp-image-519406\" title=\"Health Benefits of Pistachios\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Predajna_jun_2-2-1.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"macadamia-nuts\">7. Macadamia Nuts<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/macadamia-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Macadamia nuts<\/a>&nbsp;have been a regular part of the diet of Australia&#8217;s indigenous people. However, they are also known as Hawaiian nuts, as they were first commercially produced in Hawaii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do macadamia nuts have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Macadamia nuts may contribute to achieving normal <strong>cholesterol<\/strong> levels, promoting good <strong>cardiovascular health.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[12]<\/mark><\/sup><\/li>\n\n\n\n<li>Their consumption is associated with a lower risk of <strong>metabolic syndrome,<\/strong> a condition characterized by type 2 diabetes, high fasting glucose, hypertension, low HDL (good) cholesterol, elevated triglycerides, and obesity.<\/li>\n\n\n\n<li>Rich in <strong>fibre<\/strong>, macadamia nuts act as prebiotics, supporting <strong>beneficial gut bacteria<\/strong> and positively influencing the composition of the <strong>intestinal microbiome.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What actually is in macadamia nuts?<\/h4>\n\n\n\n<p>These nuts are characterized by their <strong>high-fat<\/strong> content, significantly surpassing that of other types. Nearly 80% of this fat consists of beneficial monounsaturated fatty acids. While they are calorically dense, the included fat content contributes to sustaining a longer <strong>feeling of satiety.<\/strong> This effect may be enhanced by the relatively high <strong>fibre<\/strong> content, promoting a sense of fullness. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Macadamia nuts are also rich in <strong>vitamin E, vitamin B1 (thiamine), copper, magnesium,<\/strong> and have an unusually high <strong>manganese<\/strong> content. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>They also contain various bioactive compounds, and one noteworthy group is <strong>phytosterols.<\/strong> These compounds, in conjunction with monounsaturated fatty acids, play a role in positively influencing cholesterol levels in the blood.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Macadamia Nuts<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">752 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">75.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.9 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1124x749.jpg\" alt=\"Health Benefits of Macadamia Nuts\" class=\"wp-image-519151\" title=\"Health Benefits of Macadamia Nuts\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/1681318430251873-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"pecans\">8. Pecans<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pecan-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pecan nuts<\/a> grow on massive trees reaching heights of up to 50 meters and can live up to 200 years. They originate from North America and Mexico, and their name comes from the word &#8220;pecan,&#8221; meaning &#8220;nut that requires a stone to crack&#8221; in Algonquian language. They are not as popular as some other types of nuts, but you may have encountered them in the form of a popular pecan braid or pie. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[23]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do pecans have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studies suggest positive effects on the <strong>brain<\/strong> and <strong>cognitive functions.<\/strong><\/li>\n\n\n\n<li>They can also help improve the <strong>lipid profile.<\/strong><\/li>\n\n\n\n<li>Scientists describe their <strong>antioxidant<\/strong> and <strong>anti-inflammatory<\/strong> effects.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[23]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What actually is in pecans?<\/h4>\n\n\n\n<p>Similar to the previous nuts, pecans are also rich in <strong>monounsaturated fatty acids.<\/strong> However, they also contain a significant amount of <strong>polyunsaturated fatty acids,<\/strong> particularly omega-6 linoleic acid. Additionally, they are abundant in <strong>manganese, magnesium, potassium,<\/strong> and <strong>calcium.<\/strong> Pecans also stand out for their <strong>copper<\/strong> content, which is essential for functions such as a healthy <strong>immune system,<\/strong> as well as for maintaining healthy <strong>hair<\/strong> and <strong>skin.<\/strong> In just 30 grams of nuts (one handful), is up to one-third of the recommended daily copper intake. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[26,27,30]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Pecans<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">722 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1124x749.jpg\" alt=\"Health Benefits of Pecans\" class=\"wp-image-519367\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Pekanove-orechy-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"pine-nuts\">9. Pine Nuts<\/h3>\n\n\n\n<p><strong>Pine nuts<\/strong> are, in fact, the seeds of pine trees and are mainly cultivated in Asia, Europe, and North America. They are notably more expensive than other nuts due to the lengthy and complex harvesting process, with pine trees taking approximately 25 years to produce edible pine nuts.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">What health benefits do pine nuts have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studies suggest they help maintain healthy <strong>cholesterol and blood pressure levels,<\/strong> contributing to overall <strong>cardiovascular health.<\/strong><\/li>\n\n\n\n<li>Scientists highlight their <strong>anti-inflammatory<\/strong> and <strong>anti-rheumatic properties.<\/strong><\/li>\n\n\n\n<li>Pine nuts, particularly due to the presence of pinolenic acid, may help reduce <strong>appetite<\/strong>, making them potentially useful for <strong>weight management.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">What actually is in pine nuts?<\/h4>\n\n\n\n<p>Pine nuts have an unusually high fat content, primarily composed of health-beneficial unsaturated fatty acids, especially <strong>linoleic acid.<\/strong> Some varieties also contain <strong>pinolenic acid (PNLA),<\/strong> which researchers attribute to its potential <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>appetite-suppressing effect<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This type of nut is also rich in <strong>iron, magnesium, phosphorus<\/strong> and <strong>zinc.<\/strong> As for vitamins, it contains a significant proportion of <strong>folic acid<\/strong> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin B3 (niacin)<\/a>, which is necessary, for example, for a functional nervous system and psyche.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[27]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Pine Nuts<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">716 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">68.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">18.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1124x749.jpg\" alt=\"Health Benefits of Pine Nuts\" class=\"wp-image-519422\" title=\"Health Benefits of Pine Nuts\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1359371624-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"peanuts\">10. Peanuts<\/h3>\n\n\n\n<p>Even though <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">peanuts<\/a>&nbsp;are commonly referred to as nuts, they are, in fact, <strong>legumes.<\/strong> They are the seeds of the <strong>oilseed plant called peanut,<\/strong> originating from South America. Cultivated in over 100 countries worldwide, peanuts are a culinary staple in many global cuisines, including <strong>Asian<\/strong> dishes. Additionally, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">peanut butter<\/a> is one of the most popular and beloved spreads out there.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What health benefits do peanuts have?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studies indicate a connection between peanut consumption and <strong>a lower risk of cardiovascular diseases.<\/strong><\/li>\n\n\n\n<li>Peanuts are associated with a lower risk of <strong>colorectal cancer.<\/strong><\/li>\n\n\n\n<li>Scientists also talk about a lower risk of <strong>prostate cancer,<\/strong> possibly thanks to the phytosterols contained.<\/li>\n\n\n\n<li>Components such as unsaturated fatty acids, arginine, and magnesium contribute to potential <strong>anti-inflammatory effects.<\/strong><\/li>\n\n\n\n<li>Peanuts might play a small role in protection against <strong>Alzheimer&#8217;s disease<\/strong> and the formation of <strong>gallstones.<\/strong><\/li>\n\n\n\n<li>Peanuts can contribute to inducing <strong>a feeling of satiety.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What actually is in peanuts?<\/h4>\n\n\n\n<p>Although peanuts are legumes, their composition is similar to nuts. They are rich in fats, with a predominant presence of monounsaturated fatty acids such as oleic and linoleic acids. But they do share something with legumes; <strong>high protein content.<\/strong> One serving of peanuts (30g) contains up to 8g of protein, and their essential amino acid spectrum is comparable to <strong>soy,<\/strong> making them a relatively high-quality protein source.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2,21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Peanuts are also rich in calcium, magnesium, potassium, vitamin B3, folic acid, and other B vitamins. Among other bioactive substances, they boast the presence of <strong>resveratrol<\/strong>, an antioxidant known for its effectiveness, primarily found in <strong>red wine.&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average Nutrient Content in Peanuts<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">591 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Monounsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">&#8211; Polyunsaturated Fatty Acids<\/td><td class=\"has-text-align-center\" data-align=\"center\">15.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">25.8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"744\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1124x744.webp\" alt=\"Health Benefits of Peanuts\" class=\"wp-image-519238\" title=\"Health Benefits of Peanuts\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1124x744.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-400x265.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-1536x1017.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-592026432_1_5000-2048x1356.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Many_Nuts_to_Eat_Daily\"><\/span>How Many Nuts to Eat Daily?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The appropriate portion of nuts for you personally depends on the <strong>current composition of your diet.<\/strong> If your diet lacks nutrition, especially healthy fats, you might benefit from a larger portion compared to someone who regularly consumes plant oils or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-healthiest-seeds-in-the-world\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seeds<\/a>. The amount also depends on the <strong>overall caloric content<\/strong> of your diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For those with a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">balanced and high-quality<\/a> diet, a general recommendation is to consume approximately <strong>30 grams<\/strong> of nuts daily, which corresponds to roughly <strong>a handful.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Are Nuts Suitable for Weight Loss?<\/h3>\n\n\n\n<p>Considering how <strong>calorie-dense<\/strong> nuts are, one might assume that their regular consumption could lead to weight gain, right? Well, it&#8217;s the other way round. Nuts are actually suitable for a <strong>weight loss diet.<\/strong> Studies even say that their regular intake is associated with successful weight reduction. The high-fat content helps <strong>induce and maintain a feeling of fullness,<\/strong> ultimately aiding in the intake of <strong>fewer calories<\/strong> throughout the day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if you are trying to lose weight, remember that it&#8217;s essential to maintain a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calorie deficit<\/a>. Therefore, it wouldn&#8217;t be the best idea to eat a pack of nuts in the evening while watching the TV. Instead, try consuming them in <strong>reasonable<\/strong> and <strong>controlled portions<\/strong> as part of a diverse and balanced diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Are Nuts Suitable for a Keto Diet?<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/ketogenic-diet-the-truth-about-carb-free-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Keto<\/a> diet, also known as <strong>low-carb diet,<\/strong> aims to limit the intake of carbohydrates. However, these need to be replaced with something to achieve sufficient overall energy intake. Fat, which is abundantly present in nuts, plays a crucial role along with proteins in this regard. More suitable types of nuts for a keto or low-carb diet are those with a <strong>low carbohydrate content<\/strong> and <strong>high fat content.<\/strong> Among all the mentioned types, <strong>Brazil nuts<\/strong> have the least carbohydrates, while <strong>macadamia nuts<\/strong> have the highest fat content and relatively low carbohydrate content. However, if you can fit the portion of nuts into your targeted daily carbohydrate intake, any type is fine.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1124x749.jpg\" alt=\"Are Nuts Suitable for Weight Loss?\" class=\"wp-image-519185\" title=\"Are Nuts Suitable for Weight Loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052022_10dd-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Recipes_You_Can_Incorporate_Nuts_Into\"><\/span>What Recipes You Can Incorporate Nuts Into?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you decide to include nuts in your diet, you will probably never run out of inspiration and ideas. There are countless ways to enrich food with nuts. In addition, you can alternate the individual types, which always gives you a new taste experience. You can also supplement your favourite dishes with nut butters. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pistachio-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pistachio<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/100-almond-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">almond<\/a>, <strong>hazelnut<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cashew<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">peanut<\/a>&nbsp;butter will certainly not disappoint you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Add nuts to your cereal or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/porridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oatmeal<\/a>.<\/li>\n\n\n\n<li>Combine them with fruits in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/yoghurt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">yoghurt<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/farmer-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quark<\/a>, or add them to your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/smoothie-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smoothie<\/a>.<\/li>\n\n\n\n<li>Use them to make <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crispy-granola-with-nuts-and-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granola<\/a> or homemade <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-best-recipes-for-homemade-muesli-bars\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cereal bars<\/a>.<\/li>\n\n\n\n<li>Incorporate them into <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fluffy-carrot-cake-with-walnuts-and-vanilla-cream\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pies<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/bundt-cake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Bundt cakes<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/muffins\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffins<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-banana-bread\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">banana bread<\/a>, or other sweet treats.<\/li>\n\n\n\n<li>Prepare nut-based creams for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/tag\/cake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cakes<\/a> and other <strong>desserts<\/strong>.<\/li>\n\n\n\n<li>Include them in <strong>salads<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-salad-with-cashew-dressing\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pasta sauce<\/a>, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-indonesian-chicken-satay-with-peanut-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">meat<\/a> dishes.<\/li>\n\n\n\n<li>Create delicious <strong>pesto<\/strong> sauces.<\/li>\n\n\n\n<li>Grind nuts with some water, strain them, and prepare a <strong>drink<\/strong> known as <strong>nut milk<\/strong>. You can use almonds, walnuts or cashews to make an alternative to regular cow&#8217;s milk.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1124x749.jpg\" alt=\"Where to Add Nuts?\" class=\"wp-image-519201\" title=\"Where to Add Nuts?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/sk_pistaciova_torta_042023_03-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Store_Nuts\"><\/span>How to Store Nuts?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most people store nuts in the kitchen cupboard. But did you know that there are better ways to do that? Nuts are quite <strong>susceptible to spoilage.<\/strong> The high content of unsaturated fatty acids, which makes them such healthy foods, also predisposes them to spoil quite fast. These unsaturated fats can quickly <strong>oxidize<\/strong> and change their properties. In addition, they are susceptible to <strong>contamination by microorganisms,<\/strong> most often <strong>fungi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nuts are subject to oxidation due to exposure to <strong>air<\/strong> and <strong>light.<\/strong> Therefore, it is important to store them in a <strong>dark<\/strong> and <strong>dry place.<\/strong> If you also store your nuts in the cupboard, make sure they are well sealed and dry.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, the ideal storage solution for nuts is the <strong>refrigerator.<\/strong> Nuts can keep their quality there for up to <strong>one year.<\/strong> Just put them in a <strong>resealable glass container.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to know more about how to properly store different foods, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-store-food-properly-to-last-as-long-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to properly store food so that it lasts as long as possible.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-1124x749.jpg\" alt=\"How to Store Nuts?\" class=\"wp-image-519217\" title=\"How to Store Nuts?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1160225134.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_to_Avoid_Nuts\"><\/span>When to Avoid Nuts?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nuts are generally a very healthy and nutritious food. However, in some cases, for example with specific diseases, they can also be harmful. When should you avoid nuts?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nut Allergy:<\/strong> Nuts and peanuts are among <strong>the strongest food allergens.<\/strong> Allergy symptoms can manifest as <strong>itching of the skin, swelling of the mouth, digestive issues, coughing, sneezing,<\/strong> and even a severe <strong>anaphylactic reaction.<\/strong> Therefore, in the case of an allergy to a specific type of nut, it is important to exclude it from the diet. If you are unsure whether a particular food contains nuts, <strong>allergen labeling on the packaging<\/strong> can help you. In the European Union, nuts (listed as allergen number 8), peanuts (number 5), and other allergens must be indicated on the packaging if the food contains them. In the UK, a similar legislation known as &#8216;Natasha&#8217;s Law&#8217; came into force in October 2021. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[28]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Histamine Intolerance:<\/strong> This is a diagnosis where the body cannot effectively eliminate the biogenic amine histamine. This can manifest, for example, as headaches, vomiting, low blood pressure, and many other diverse symptoms. Part of the treatment involves avoiding foods that contain histamine and foods that the person has observed to cause problems. Some nuts, such as walnuts and peanuts, are also among these foods. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4,29]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Spoiled and Musty Nuts:<\/strong> Since nuts are susceptible to spoilage, it is very easy for them to become mouldy. Therefore, store them properly and check their appearance and aroma.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Are Nuts Suitable During Pregnancy?<\/h3>\n\n\n\n<p><strong>Contrary<\/strong> to outdated advice, pregnant women <strong>can enjoy all nuts<\/strong>, including peanuts, without fearing an increased risk of allergies in their children. Including nuts in the diet during pregnancy is actually encouraged, as they provide essential nutrients beneficial for the developing baby.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,25]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you are looking for a food that could magically enrich your diet with nutrients, nuts are the right choice. They are full of <strong>fibre, healthy fats, minerals, vitamins,<\/strong> and other beneficial <strong>bioactive substances.<\/strong> To enjoy their diverse health benefits, simply indulge in a handful of <strong>almonds, cashews, walnuts, pecans,<\/strong> or other varieties every day. So, which ones will you choose today?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did today&#8217;s article capture your interest? If it taught you something new, we would be delighted if you shared it with your family and friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nuts are packed with nutrients and bring us numerous health benefits. How do almonds, pistachios, cashews, walnuts, or pecan nuts differ?<\/p>\n","protected":false},"author":156,"featured_media":518993,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7619,7631,7349,6989,9097,7523,9037],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-520059","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-nuts","12":"tag-pecans","13":"tag-vegan-2","14":"tag-walnuts","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Which Nuts Are the Most Nutritious, and What Health Benefits Do They Have? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Almonds, peanuts, walnuts, cashews, pine nuts, or Brazil nuts contain healthy fats, fibre, vitamins, and proteins. 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