Nuts are the ideal food
for fitness fanatics, and there’s a wide selection to choose from. Keep reading
to find out more about these miniature powerhouses.

Macadamia nuts

Macadamia nuts originate from eastern Australia, where they grow
on trees which reach up to 18 meters in height. Their calorie content is
similarly high. Macadamias weigh in at a massive 720 calories per 100
grams. That’s less surprising when you realize that they have a fat content of
73%. But it’s not all bad news — around 84% of this is unsaturated fatty acids,
or in other words healthy fats. Macadamia nuts also contain fiber and other
nutrients, some of which promote the transmission of signals between the nerves
and the digestion. They have therefore earned their place in the pantheon of
“healthy nuts”. But healthy or not, they are still packed with calories. You
should therefore enjoy them in moderation!

Brazil nuts

Brazil nuts grow on Brazil nut trees which are native to the
South American rainforests. Their capsules are characterized by a relatively
high protein content of 14%. Their fat content of around 66% is on the high
side for nuts. But unsaturated fatty acids account for one quarter of this
figure. Brazil nuts are most notable for the wide range of minerals they
contain. These include calcium, iron, magnesium, phosphorus, and zinc. Brazil
nuts are also regarded as the richest plant source of selenium. This trace
element strengthens the cell membrane and is vitally important for a healthy
life.

Walnuts

Walnuts are regarded as true health heroes, and are thought to
originate from modern-day Syria and the west and south of the area known as
Anatolia. They have a fat content of up to 62.5%. They are also rich in
proteins and carbohydrates. Walnuts get extra brownie points because of their
high level of unsaturated omega-3 fatty acids — 68%, according to the German
Nutrition Society. This is good news for the heart and helps to prevent
cardiovascular disease. A study carried out by Russel J. Reiter, a researcher
from the University of Texas, also found that walnuts can slow the progression
of prostrate cancer.

Hazelnuts

Another nut with a lot to offer is the hazelnut. Its plus points
include a calorie content of 650 calories per 100 grams, and an
unsaturated omega-3 fatty acid content of 78% (for a healthy heart and
circulation). And these round cobs have much more to boast about. Such as a
high vitamin B content, which is good for the nervous system, your ability
to concentrate, and wound healing. Eating hazelnuts also boosts the body’s
production of oleoylethanolamide, an appetite-suppressing hormone. These
healthy nuts originate from Anatolia and the Caucasus.

Pecan nuts

As you might guess from their appearance, pecans are related to
walnuts — but they have a sweeter and milder taste. They grow on tall trees
measuring up to 44 meters, and originated from South and Central America.
They share a number of features with macadamia nuts; firstly, their shells are
particularly tough and impossible to crack without a tool of some kind.
Secondly, they have a high fat content of around 70%. Their reputation as a
healthy nut is nevertheless well-deserved, since most of the fats are
unsaturated fatty acids which are good for the heart and circulation. When
enjoyed in moderation, they can also lower blood pressure and cholesterol
levels. They are bone-friendly because of the many minerals they contain, and
muscle- and brain-boosters because they are a rich source of protein and
vitamin B.

Chestnuts

We’re talking about sweet chestnuts rather than horse chestnuts,
of course. No one knows quite where they first originated. It’s likely to have
been somewhere around the Mediterranean, in the area reaching up to the
southern edge of the Pyrenees and the Alps. Chestnuts are rich in gut-friendly
fiber. And they are relatively easy on the waistline, containing only
192 calories and 2% fat. They are also a good source of carbohydrates and
potassium. This mineral performs a number of vital tasks in your body,
particularly in relation to the cells and stable blood pressure. Chestnuts also
contain vitamin B and phosphorus, which strengthen the nervous system.

Peanuts

Botanically speaking peanuts are legumes rather than nuts. But
this doesn’t make them any less healthy! Even their fat content of at least 50%
and the resulting calorie content (560 calories per 100 grams)
are not enough to turn them into an unhealthy choice. Peanuts have a protein
content of around 25%. This puts them top of the protein league among the
healthy nuts. And it’s one of the reasons why peanuts are a great choice for
the vegan kitchen. Peanuts also contain several types of vitamins B and E,
and lower blood cholesterol levels.

Cashew nuts

Cashew nuts might be mild and sweet, but they too are nut
imposters — they are in fact drupes which grow on a sumac bush instead of a nut
tree. The drupe grows in the center of the cashew apple….