Digestive System


Nobody needs convincing to the unique taste of nuts. They add flavor to dishes and are a full-blown snack. In addition to the taste, their consumption brings many health benefits. Already in the early 1990s, scientists began to wonder what makes people who regularly eat nuts less likely to have heart disease and stroke, although it is a high-fat snack.

Groundnuts paste

Nuts – a healthy heart
It turned out that the causes are many. Nuts are primarily rich in mono- and polyunsaturated fatty acids and plant sterols. Depending on the species, they constitute 40-60% of fats. They lower the levels of LDL cholesterol and triglycerides in the blood and increase HDL cholesterol, which protects against heart disease. It is widely believed that they nourish the brain – and this is true because unsaturated acids build biological membranes, including neurons, which increases nerve transmission and protects them from damage. They contain mainly omega-6 fatty acids, but the rich source of omega-3 fatty acids are, for example, walnuts. They constitute a rich source of protein, contain it on average 15-20%, which is comparable to the protein content in meat. Therefore, they should be included in the vegetarian diet.
Protein cream with chocolate and hazelnut flavor

The unique composition of nuts

Nuts are also rich in many minerals, such as iron, magnesium, phosphorus, calcium, zinc, and potassium. Thanks to the magnesium and potassium content they have a positive effect, among others for regulating arterial pressure. They are also rich in selenium, which has anti-cancer properties and prevents diseases of sight and heart. The most selenium contains Brazil nuts.

All nuts contain B vitamins, which include they are responsible for proper metabolism, lower blood glucose levels, and support protein synthesis. Nuts are also a source of vegetable protein, its amount is from 7.9 to 21.2 g per 100 g of product. They provide the body with the amino acid L-arginine, which has a positive effect, among others for physically active people, because it helps to improve blood circulation and oxygenation of skeletal muscles. The nuts also contain dietary fiber that increases the feeling of satiety after a meal and regulates the metabolic process.

Almond-coconut cream with honey

Vitamin of youth

Nuts are a rich source of vitamin E with an antioxidant effect. Vitamin E prevents the oxidation of polyunsaturated fatty acids, protects our body against the occurrence of cancer and coronary heart disease. Vitamin E is called vitamin of youth and fertility because it slows down the aging process of cells and contributes to the normal functioning of reproductive organs in women and men. This vitamin is also very important in regulating the function of cells in the immune system.

Of the nuts, the most vitamin E contains hazelnuts (33.1 mg per 100 g oil) and almonds (25 mg per 100 g oil).

How to eat nuts

Nuts should be eaten raw. Heating and long-term storage make valuable unsaturated fatty acids oxidize and can thus become harmful to health. So let’s remember to store them in an airtight container in a dark and cool place.

Nuts contain phytic acid – a vegetable substance that limits the absorption of iron, zinc, magnesium, and calcium. To reduce the amount of phytic acid, soak nuts overnight or a minimum of 4 hours and pour out water from them. With such nuts also prepare milk with a delicate taste, rich in nutrients.

It’s worth making nuts in our daily diet. One of the ideas to introduce them to the diet may be a cocktail with nuts.


– a glass of almond milk (250 ml)

– 1,5 tablespoons hazelnuts (22 g)

– medium banana (120 g)

– a handful of blueberries (50 g)

– a teaspoon of honey (12 g)

Pour almond milk into the blender, add banana, blueberries, nuts (you can soak them before) and honey. Blend everything to a smooth mass.

Nutritional value

– carbohydrates 47.5 g,

– 7.3 g protein,

– fats 18 g.

The energy value of 389 kcal


Brazil nuts – health properties and nutritional values

The properties of Brazilian nuts should be especially appreciated by men, because Brazil nuts are a treasure of selenium – an element improving the quality of semen. In addition, Brazil nuts improve the brain’s performance and are as effective as walnuts, and one portion of this exotic delicacy improves the lipid profile. Check what other properties and nutritional values ​​a Brazilian nut has.

Brazil nuts, or peanuts (from the Pará region in Brazil, where they come from, among others) grow on one of the highest trees in the Amazon rainforest – the Brazilian brazil, Brazil nuts have many nutritional values.

They are characterized by high content of strengthening bones and teeth of calcium (160 mg / 100 g), soothing nerves of magnesium (376 mg / 100 g) and reducing the pressure of potassium (659 mg / 100 g.) They also include vitamin E, or vitamins youth (5.65 mg / 100 g) and folic acid important for pregnant women (22 μg / 100g).

However, Brazil nuts are valued mainly because of the selenium content, which contains the most of all nuts.

Brazil nuts will improve the quality of semen

Brazil nuts are known for the fact that they are the richest source of selenium among all foods. According to the National Food Institute, the Technical University of Denmark (DTU) contains 100 μg of this element in 100 g of Brazil nut.

Meanwhile, the daily requirement for selenium is 55 μg Selenium increases the body’s resistance, it can also reduce the risk of some forms of cancer, and it is also necessary for the metabolism of thyroid hormones.

Besides, selenium is especially needed for men, because it improves semen quality, positively affects the efficiency and speed of sperm motions.

Brazil nuts – one serving improves the lipid profile

Adoption of one large portion of Brazil nuts significantly improves the lipid profile, the Brazilian scientists argue. There were 10 healthy volunteers in their study: first they did not eat Brazil nuts, then took 5, 20 and finally 50g nuts.

At each stage of the experiment, the lipid profile was repeatedly checked. Lower LDL cholesterol levels were significant as early as 9 hours, and good HDL cholesterol increased 6 hours after taking 20 or 50 g of nuts.

This effect was maintained until the 30th (last) day of the study. Interestingly, it was shown that with 20 g of nuts, these changes were more pronounced than at 50 g, indicating that consumption of this amount (20 g, just a few nuts ) seems to be sufficient to improve the lipid profile.

Brazil nuts can cause allergy!

Brazil nuts can cause symptoms of food allergies after ingestion, such as gastrointestinal disorders (nausea, vomiting, diarrhea and abdominal pain) or skin changes (various types of rashes) or a runny nose, accompanied by swelling and a tingling sensation within the lips, mouth and throat.

Brazil nuts support brain work

Brazil nuts, right after walnuts, are the richest source of polyunsaturated fatty acids. Polyunsaturated fats are divided into two families omega-6 and omega-3.

Omega-3 acids are particularly important in the diet because they play an important role in maintaining normal brain and eye function and have a positive effect on the heart and circulatory system, and these acids have been shown to inhibit the proliferation of cancer cells.

Brazil nuts and slimming – how many calories do the peanuts have?

Brazil nuts, like other nuts, are very caloric, 100 g provides up to 659 kcal. One Brazilian nut, which weighs about 4 g, provides about 26 kcal.

However, they should not be completely excluded from the slimming diet, because, as the scientists argue, the fat contained in the nuts activates in the body processes accelerating the burning of fat.

Therefore, Brazil nuts can help slimming, but only if we do not exaggerate with their quantity.