We find nuts everywhere in autumn and winter – whether in biscuits, cakes, at the Christmas market or as a small snack in between. We often eat more nuts at this time of the year without really knowing why they are so good for us right now. Their healthy fats and high level of nutrients have a positive effect on health, well-being and mood. We have five reasons why you should eat nuts more often.
Table of Contents
Healthy nutrients and fatty acids
Nuts are full of healthy nutrients, as well as monounsaturated and polyunsaturated fatty acids, which have a positive effect on blood lipid levels and thus protect against cardiovascular diseases.
- fiber
- Minerals such as iron , potassium and magnesium
- B vitamins and vitamin E
- Secondary plant substances
happiness hormones
In the dark winter months, many people fall into a low mood, as often not enough of the happiness hormone serotonin is produced. Nuts, especially cashew nuts and walnuts , contain a lot of the amino acid tryptophan , which is responsible for the formation of the happiness hormone serotonin. Tryptophan competes with five other amino acids at the brain-blood barrier for penetration into the cerebral metabolism. You should therefore add carbohydrates to a meal containing amino acids, i.e. proteineat. The increase in insulin levels ensures that tryptophan crosses the brain-blood barrier more easily, since other amino acids are preferentially absorbed by the muscles. If there is enough tryptophan, the body produces serotonin, which lifts the mood and prevents winter blues.
Prevent dry skin
In winter, the skin dries out quickly due to the change from cold outside temperature to warm and dry heating air. Drinking a lot and a moisturizing body lotion are often not enough to keep the moisture in the skin. The result is dry, brittle and cracked skin . Vitamin E, biotin, omega-3 fatty acids , zinc and iron are important to protect the skin . These nutrients are mainly found in walnuts, peanuts and cashew nuts.
Protection against joint pain
In cooler temperatures, joint pain often becomes even more uncomfortable. Walnuts and pumpkin seeds in particular have a positive effect on joint health by having an anti-inflammatory effect and strengthening the body’s cells . A nut-rich diet can therefore reduce pain, swelling and warmth in the joints.
That’s what nuts is all about
To reap the full health benefits of nuts, you should eat nuts in their natural form . Avoid roasted, salted, battered, and chocolate-covered nuts. The more processed the product, the more calories the nuts have. When eating, be careful not to overdo it. 100 g peanuts have z. B. almost 600 kcal. The guideline is about 30 g of nuts per day. A kitchen scale is helpful here , as it is often difficult to estimate a nut portion.
Calories per 100 grams
- Peanuts: 576 calories
- Cashewkerne: 592 kcal
- Pistachios: 587 calories
- Almonds: 589 calories
- Hazelnuts: 650 kcal
- Brazil nuts: 687 kcal
- Macadamia: 697 calories
- Walnuts: 714 calories
- Pecans: 718 calories
