Nuts, a superfood you should definitely not leave out of your diet

Nuts are clearly a superfood, as they are full of healthy fats and contain a large amount of nutrients, minerals, vitamins and other substances that benefit health. You should include them in your diet every day, but not in large quantities, about 10-25 g per day, depending on your daily energy intake and expenditure. Even though healthy fats can be found in nuts, they are still fats that we should not overeat. In the following lines you can read about the positive effects of some of them.


Walnuts are one of the most affordable nuts in our country. You can find a walnut tree in anyone’s garden. It’s an easy tree to grow. However, it needs a lot of space as the years go by, so keep this in mind when planting it. Walnuts contain vitamins, minerals and iron. They help:

  • regulate blood pressure
  • lower cholesterol
  • as a prevention against heart and blood vessel diseases


Hazelnuts are another crop typical of our latitudes. Hazelnuts are easy to grow. However, if you want to harvest delicious and large fruits, it is worth buying a bred variety. It is best to store dried nuts in the shell, so they will last for several years. They tend to go rancid quickly after shelling. Benefits:

  • positive effect on cholesterol
  • benefits eyesight
  • slows down the process of old age dementia


Almonds are high in protein and fibre, while calcium and magnesium dominate the mineral content, which helps against cramps. They affect proper bowel function, lower cholesterol and blood sugar levels.


Cashew nuts contain high amounts of B complex vitamins and vitamin C. The minerals include calcium, magnesium, iron and zinc. Magnesium in particular is over-represented. They improve memory and immunity.


Pistachios contain mainly vitamins A and E. Of the elements, copper and iron are the most prominent, so pistachios are recommended for anaemia. Buy them unsalted and peeled, so you can check their quality more easily.