Products
Nuts are available, among others, salted, roasted, ground, blanched and with and without skin in grocery stores and specialty stores. Also available are nut oils and creams, which are made from the nuts. Numerous processed foods contain nuts or nut oils.
Representative
Nuts are dry, closed fruits with a woody shell that usually surrounds a single seed. The shell does not open on its own in true nuts to reveal the kernel. The following list shows known representatives that are colloquially referred to as nuts. In the botanical sense, these are not always true nuts – many are actually drupes, not nut fruits.
| Fruit | Plant | Latin plant name |
| Cashews | Cashew tree | |
| Acorns | Oak | sp. |
| Peanuts | Peanut | sp. |
| Hazelnuts | Hazel | sp. |
| Coconuts | Coconut palm | |
| Macadamia nuts | Macadamia tree | sp. |
| Almonds | Almond | |
| Chestnuts | Sweet chestnut | |
| Brazil nuts | Brazil nuts | |
| Pecans | Pecan | |
| Pine nuts | Pine | |
| Pistachios | Pistachio | sp. |
| Walnuts | Walnut |
Ingredients
The ingredients of nuts include:
- A lot of fat – depending on the nut between about 40 to over 70% – with a high proportion of monounsaturated fatty acids (MUFA). In addition, polyunsaturated fatty acids (PUFA) and a small proportion of saturated fatty acids also occur.
- Proteins, amino acids, e.g. arginine
- Carbohydrates
- Dietary fiber (dietary fiber)
- Vitamins, e.g. vitamin E, folic acid, B vitamins.
- Minerals, e.g. magnesium, calcium, potassium, iron, selenium, manganese.
- Antioxidants, flavonoids, carotenoids
- Phytosterols, no cholesterol
- Water
Nuts have a high caloric value of 600 to over 700 kcal per 100 g. Chestnuts (chestnuts) differ from other nuts by their high starch content. Nuts should usually be consumed with the skin, because it contains part of the nutrients.
Effects
Nuts do have a high fat content and a correspondingly high number of calories. Interestingly, they are nevertheless considered healthy. Lipid-lowering, cholesterol-lowering, cardioprotective, antitumor, anti-inflammatory and antioxidant properties have been demonstrated. Regular consumption can potentially reduce the risk of cardiovascular disease and diabetes. Despite the many calories, nuts are not said to promote the development of obesity when consumed in moderation – on the contrary, they can even help with weight loss because they have a satiating effect. However, attention should be paid to the additives that the products may contain, for example, sugar in Nutella or salt and vegetable oil on salted and roasted peanuts.
Areas of application
- As food, as a snack.
- For the preparation of sweets, breadsticks and nut bread.
- For the production of processed food
- Extraction of fats and oils for food, medicinal and personal care products.
Dosage
The Swiss Society for Nutrition recommends taking one serving (20-30 g) of unsalted nuts, seeds or kernels per day.
Contraindications
Nuts should not be taken in case of hypersensitivity (allergy).
Adverse effects
Possible adverse effects include allergic reactions. Some nuts, such as walnuts, may promote the development of aphthae and worsen map tongue.
