As the nut season is right there, it’s worth getting to know their properties and find out which ones are worth eating. 


Nuts are fruits that – apart from their taste qualities – have many other advantages. They are very nutritious 100 g provides from 500 to 680 calories; they have 50-70 percent. fats. First of all, they are unsaturated fatty acids that lower the level of “bad cholesterol in the blood, thanks to which they can be eaten by both people with impaired fat metabolism and those observing the anti-atherosclerotic diet. In addition, they provide many vitamins from B, C, E, A and mineral salts. The richness of phosphorus, calcium, zinc, magnesium and potassium makes them suitable for hyperactive, overworked people – especially mental work, suffering from insomnia or stressed people. It should also be remembered that the calcium contained in them is better absorbed than from other products. Nuts are also indicated in the prevention of anemia, because they contain a lot of iron. 


Here you can find healthy fats –  CLICK 




Hazelnuts – contain 65 percent. fat, 16 percent proteins, 7 percent sugars and vitamins (mainly E, B1, B2, PP and C), fiber and mineral salts. They are grown widely in Poland, Turkey, France and Italy. The biggest advantage of hazelnuts is that fat, which they have a lot of, is dominated by very important unsaturated fatty acids. Thus, people with tendencies to elevated cholesterol do not have to be afraid of them. 

Unfortunately, they are quite caloric, 100g nuts provide the body with 700 calories, so not everyone can afford them, unless in a therapeutic dose. They are a perfect addition to the morning porridge. Not only taste great, but also have a positive effect on our body. 

Detailed data 

The energy value kcal640 

Saturated fatty acids g4.51 

Monounsaturated fat g48.8 

Polyunsaturated fatty acids g6.56 

Total carbohydrates g14.9 

Cholesterol mg0 

Sucrose g3.7 

Dietary fiber g8.9 

Sodium mg2 

Potassium mg616 

Calcium mg186 

Phosphorus mg333 

Iron mg3.4 

Magnesium mg140 

Vitamin A * μg5 

Beta-carotene μg30 

Vitamin D μg0 

Vitamin E mg38.71 

Thiamine (Vitamin B1) mg0.3 

Riboflavin (Vitamin B2) mg0.08 

Niacin (Vitamin PP) mg1 

Vitamin C mg3 


Italian nuts 

Walnuts – they came to us from China, and not – as we usually think – Italy. This name is misleading, especially if we remember that in America they are called Polish nuts (probably because they come from very good varieties of them). They are a rich source of protein, vitamins (especially a lot of vitamin C), ingredients mineral and unsaturated fatty acids (50-70 percent). They have a beneficial effect on the functioning of our brain, on the process of remembering, are a means of cleansing and strengthening the blood. They are often used in gastrointestinal and skin diseases. For medicinal purposes, however, only immature fruits with green casing are suitable. This can also be marinated and used to make a nutcracker. Mineral salts in nuts are phosphorus, calcium, magnesium and potassium. So a lot of nuts should eat hyperactive people, sensitive to changes in the weather or feeling tired after waking up – the latter is also a symptom of magnesium deficiency. It is worth remembering that walnuts are a great source of Omega-3, therefore they should be included in the diet. They are a great addition to porridge, for a good start to the day. 

Detailed data 

The energy value kcal645 

Saturated fatty acids g6.56 

Monounsaturated fatty acids g9.4 

Polyunsaturated fatty acids g41.16 

Total g18 carbohydrates 

Cholesterol mg0 

Sucrose g2.2 

Dietary fiber g6.9 

Sodium mg2 

Potassium mg476 

Calcium mg86 

Phosphorus mg333 

Iron mg1.8 

Magnesium mg99 

Vitamin A * μg8 

Beta-carotene μg48 

Vitamin D μg0 

Vitamin E mg2.6 

Thiamine (Vitamin B1) mg0.3 

Riboflavin (Vitamin B2) mg.0.12 

Niacin (Vitamin PP) mg1.19 

Vitamin C mg5.8 



It’s the noblest of nuts. Almond fat contains a lot of monounsaturated fatty acids that have cholesterol-lowering properties in the blood. The influence of almonds on the improvement of memory and concentration is also known, thanks to the content of potassium, vitamins B1 and PP. Vitamin E present in them protects against atherosclerosis and heart attack, while magnesium protects against capillaries. He also cares about the good condition of the nervous system. 

Nutritional value in 100g energy, 572 kcal, protein 20 g, fat52 g, carbohydrate20,5 g, vitamin E 24 mg. 

Almonds are found in two types – sweet and bitter, the former is quite widely used in medicine. It’s used 

– for the control of urinary tract diseases (including kidney stones and urethral stenosis); 

– for diseases of the bile ducts; 

– as an expectorant in bronchial conditions; 

– with hoarseness and dry cough. 

In addition, almond milk, obtained after grinding and mixing with water, is a drink significantly relieving nervous tension. Drink the drink chilled. In addition, the researchers found that the components of almonds and the proportions in which they occur have an anti-cancer effect. 

– vitamin E, is an antioxidant that prevents atherosclerosis, heart attack, cancer, stroke, premature aging; 

They contain 

– vitamins B1, B2, PP and potassium having a positive effect on the functioning of the brain, memory and concentration, 

– protein, make up 20% of it, therefore they are recommended for vegetarians; 

– zinc regulating the immune system, its deficiency is easily cold, affects the condition of skin, hair and nails; 

– magnesium protects the capillaries, is an important element of the energy transformation of sugar in the blood; it protects the brain from stressful situations. Also recommended in daily diet, to supplement fatty acids. 

Detailed data 

The energy value of kcal572 

Saturated fatty acids g4.74 

Monounsaturated fatty acids g33.65 

Polyunsaturated fatty acids g10.9 

Total carbohydrates g20.5 

Cholesterol mg0 

Sucrose g4.2 

Dietary fiber g12.9 


You can read also:Nuts – learn about their health properties

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