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Nuts have become superfood! They are loaded with healthy fats and nutrients, especially vitamin E, folic acid, magnesium, amino acids, all of which are important for preventing heart disease.
Due to their fat content, nuts are known for causing a longer feeling of satiety and thus can help in losing extra pounds. As suggested by many nutritionists, it is advisable to eat them as snacks or with fruit, in order to resist hunger between main meals and prevent overeating.
In addition to fat, nuts are rich in fibre, protein and vitamins and minerals. They are an excellent source of vitamin E, which contributes to cognitive abilities and protects against inflammation, and is also rich in magnesium and selenium. The good news is that they are mostly low in carbohydrates, so they are a great choice for anyone on a low carb diet.
Apart from being eaten raw, nuts can be prepared in various ways and cooking methods, as side dishes or as one of the main ingredients of finished products. They are also used in the cosmetics industry, processed as oils or ingredients in many preparations. It is not recommended to consume more than a cup of nuts a day because they are rich in fat, but they are healthier than potato chips and similar snacks.
But which nuts should be preferred? Which ones are on the healthiest list?
One small handful of almonds contains 161 calories, 6 grams of protein, 14 grams of fat and 6 grams of carbohydrates, and as much as 37% of the recommended daily allowance of vitamin E. Almonds contain fewer calories than other nuts. They contribute to the health of the intestinal microflora, and by consuming them you can reduce "bad" cholesterol and oxidized LDL cholesterol, which creates a dangerous plaque on the blood vessels and thus preserve heart health.
Also, this type of nut should be eaten by obese people and those who have hypertension because almonds lower blood pressure and contribute to weight loss, and are also recommended for diabetics.
Hazelnuts, on the other hand, have 9 grams of fat, 6 grams of protein, 3.5 grams of fibre and 20% of the recommended daily dose of magnesium. Like other nuts, hazelnuts are very good allies of heart health. Hazelnuts are a good source of minerals such as magnesium and phosphorus, which act to relax muscles and build bones, and copper and manganese, both responsible for healthy bones. Hazelnuts are great for skin renewal and development. They are full of vitamin E and essential fatty acids that keep the cells under the skin, support it and prevent wrinkles, so eight hazelnuts are recommended for young skin and a healthy complexion, four times a week.
Pistachios may lower bad cholesterol and also raise levels of good cholesterol in the blood. They lower blood pressure and contribute to weight loss and heart health by acting on oxidative stress. Unsalted pistachio helps overcome hunger and control the hormones that stimulate it, thus improving long-term control of blood sugar levels.
Walnuts definitely belong to this list as well. They are loaded with unsaturated fatty acids; linoleic, oleic and alpha-linolenic and are therefore recommended as an indispensable ingredient in the daily diet, especially for pregnant women. A study conducted among university students showed that walnut consumption improves brain function and concentration. And not only that - walnuts can protect you from dementia and Alzheimer's disease. They reduce inflammatory processes in the body and thus protect against numerous chronic and degenerative diseases.
The daily routine of consumption is enough to contain a handful of snacks if you want to be healthy and at the same time keep in good shape.
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