{"id":5823,"date":"2021-12-09T21:40:05","date_gmt":"2021-12-09T21:40:05","guid":{"rendered":"https:\/\/enorcerna.com\/wiki\/nutrition\/the-15-types-of-nuts-and-their-characteristics\/"},"modified":"2021-12-09T21:40:05","modified_gmt":"2021-12-09T21:40:05","slug":"the-15-types-of-nuts-and-their-characteristics","status":"publish","type":"post","link":"https:\/\/enorcerna.com\/wiki\/nutrition\/the-15-types-of-nuts-and-their-characteristics\/","title":{"rendered":"The 15 types of nuts (and their characteristics)"},"content":{"rendered":"
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It's no secret that plant-based foods should be the mainstay of any healthy diet<\/strong>. And it is that the World Health Organization (WHO) itself indicates that every day we would have to consume about 400 grams of fruits and vegetables. The foods that grow from the earth are incredibly diverse and, above all, essential for the health of our body.<\/p>\n

They improve blood circulation, provide essential vitamins and minerals for our physiology, are low in calories, stimulate the cleansing and purification of the body, promote digestion, strengthen the intestinal flora, protect mental health ... And we could continue with the advantages that the plant products in our physical and emotional health.<\/p>\n

But among all of them, there is a food group that stands out not only for its variety of products, but for the benefits they provide. We are talking, of course, about nuts. Foods of plant origin in which the edible part is the seed and that usually have a hard shell and a percentage of water always less than 50%. Hence (never to be confused with dried fruits) they are called \"dry\".<\/p>\n

But, what properties do nuts have? What are the most common? What does each one give us? If you want to find the answer to these and many other questions, you have come to the right place. In today's article and, as always, from the hand of the most prestigious scientific publications specialized in nutrition, we are going to analyze the characteristics of the main nuts that you can find in the market<\/strong>.<\/p>\n

What are nuts and what are their properties?<\/h2>\n

Nuts are plant-based foods that lack juice<\/strong>. These are vegetable products in which the edible part, the seed, is generally surrounded by a hard shell and has a water content of less than 50%. Without human manipulation (unlike the dried fruits in which we make them lose a large part of the water content) they have, in the usable part of the plant that we define as the dried fruit, very little water.<\/p>\n

These are very common foods in the vast majority of cuisines in the world, being consumed both in the form of an aperitif and in salads where it is used as an ingredient that accompanies vegetables, as well as in desserts (especially in Arabic cuisine) and , in some places, as an ingredient for stews.<\/p>\n

And although they have a bad reputation for their high fat content, it must be taken into account that they are unsaturated fats, those that are healthy and that help us reduce bad cholesterol levels<\/strong> (and increase good cholesterol), improve neurological health, improve blood flow, make skin and hair look healthy, help absorb vitamins, etc. Therefore, they are one of the best sources of healthy fats.<\/p>\n

But its benefits don't end here. They are also a magnificent source of carbohydrates, which is why they provide a lot of energy (we must bear in mind that they are \"very\" caloric, so you cannot do excesses either) and they are fantastic if we practice sports, of vitamin E, vitamins of the group B, omega-3, phosphorus, selenium, magnesium, copper, iron ... All this means that, together, nuts improve the health of the cardiovascular, intestinal, bone and even neurological systems.<\/p>\n

Being a fundamental part of especially the Mediterranean diet, nuts should be part of our diet. And although it depends on age, energy needs, sex, health status (whether or not you are overweight or obese) and many other factors, 1 daily serving of nuts is recommended. And a serving is equivalent to about 20-30 grams<\/strong>. And so that you do not repeat forever, we are now going to see all the diversity of nuts that exists.<\/p>\n

What are the main kinds of nuts?<\/h2>\n

Now that we have understood what nuts are and what their (many) beneficial effects on the body are, we can now focus on the topic that has brought us together here today. We are going to see the characteristics and nutritional properties of the main types of nuts that you can buy. Let us begin.<\/p>\n

1. Hazelnuts<\/h3>\n

Hazelnuts are, on their own merits, one of the most popular nuts. And it is in fact about one of the best plant-based sources of calcium<\/strong> in nature, a very important mineral not only for bones, but also for the endocrine, blood, cardiovascular, muscular and even nervous systems. It is the fruit of the common hazelnut, with a scientific name Hazelnut corylus<\/em>.<\/p>\n

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2. Peanuts<\/h3>\n

Peanuts are another of the dried fruits par excellence, although in reality we are dealing with a legume. Still, they should be on this list. The peanut, peanut or caguate are seeds of the plant species Arachis hypogea<\/em> and it is especially rich in proteins, unsaturated fatty acids, fiber, B vitamins and sugars.<\/p>\n

3. Almonds<\/h3>\n

Almonds are, along with hazelnuts, one of nature's best sources of calcium. They are the fruit of the almond tree, with a scientific name Prunus dulcis<\/em>, and have a film with the characteristic tan color. There are several varieties but all of them are, like all nuts, a fantastic source of healthy fats and energy<\/strong>.<\/p>\n

4. Walnuts<\/h3>\n

What we know as a \u201ccommon nut\u201d is not technically a nut (since this term applies to an indehiscent dried fruit, with hard pericarp derived from the ovary wall and monosperm) since the pericarp derives from the involucre, not from the ovary . But be that as it may, this popular nut is the walnut fruit.<\/p>\n

5. Pecan nuts<\/h3>\n

The pecan, with a scientific name Carya illinoinensis<\/em>, is a tree of the jugland\u00e1ceas family whose edible fruit is known as pecan nut. These nuts, in addition to being delicious, stand out for having a high fiber content<\/strong> (essential for proper intestinal function) and antioxidants (protect the body from oxidative stress).<\/p>\n

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6. Pinions<\/h3>\n

Pine nuts are dried fruits (although technically they are not since they do not come from a true fruit) that consist of the edible seed of the species of the genera Pinus<\/em> (There are more than twenty species from which we obtain pine nuts, with Pinus pinea<\/em> being used for more than 6,000 years) and Araucaria<\/em>. The part we eat are seeds present in pineapples<\/strong>, which are the female cones of the plant. They are one of the best sources of plant-based protein and also provide fiber.<\/p>\n

7. Pistachios<\/h3>\n

Pistachios are nuts that are obtained from alf\u00f3ncigo, a small tree of the genus Pistacia<\/em>, which is native to the mountain regions of Greece, Iran, Turkey and Afghanistan. It is one of the nuts that provide the most amount of healthy fats and calcium (it provides more than milk itself).<\/p>\n

8. Chestnuts<\/h3>\n

Chestnuts are nuts that come from the chestnut, a tree with a scientific name Castanea sativa<\/em> and from the Fagaceae family. Its fruit can be eaten raw, boiled, roasted or sweet and historically, chestnuts were used in medieval Europe as the main source of carbohydrates<\/strong> when there was a shortage of cereals.<\/p>\n

9. Pumpkin seeds<\/h3>\n

Pumpkin seeds are obtained from three species of the genus Cucurbita<\/em> and they are consumed roasted, being especially common in Mexico and some regions of Guatemala. The shell is light in color and the seed itself is olive or dark green. It is one of the best sources of healthy plant-based fats.<\/p>\n

10. Cashews<\/h3>\n

Cashews are the edible seeds of the cashew, with a scientific name Anacardium occidentale<\/em>, a tree native to Central America, southern Venezuela, the coast of Colombia and the northeast of Brazil. Besides being delicious, these nuts (which, again, technically aren't) They are a great source of energy, healthy fats, proteins and B vitamins<\/strong>.<\/p>\n

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11. Gevuinas<\/h3>\n

Also known as Chilean hazelnuts, gevuins are nuts that are obtained from the Chilean hazelnut, with a scientific name Hazelnut Gevuina<\/em>, a tree that grows in the temperate forests of Chile. They are a magnificent source of proteins, healthy fats and carbohydrates. When ripe, the walnut turns dark brown.<\/p>\n

12. Macadamia nuts<\/h3>\n

Macadamia nuts are delicious nuts with a soft texture and delicate flavor that, for its high price compared to other nuts<\/strong>It is considered a delicatessen. It is obtained from Macadamia<\/em>, a genus of arboreal plant native to Indonesia and eastern Australia, although it is currently cultivated in various temperate and humid areas of the world.<\/p>\n

13. Sunflower seeds<\/h3>\n

Sunflower seeds are the edible seeds of the sunflower, with a scientific name Helianthus annuus<\/em>, a plant native to Central and North America. The shell is discarded and the inside, which we know as a pipe, is what is eaten as an aperitif. They are usually marketed salty (which makes them not as healthy as they are by themselves) and they are very common snacks around the world.<\/p>\n

14. Brazil nuts<\/h3>\n

Brazil nuts are the edible seeds of Bertholletia excelsa<\/em>, an endemic tree of the Amazon. And despite its name, the main exporter of this dried fruit is Bolivia. It is a great source of healthy fats, fiber, carbohydrates, and antioxidants. And, as a curiosity, it is one of the most radioactive foods in the world<\/strong>. As you hear it. It contains amounts of radium 1,000 times greater than that of most foods. Although, of course, it is still negligible and there is no health risk. It is simply a curious fact.<\/p>\n

15. Nutmeg<\/h3>\n

Nutmeg is the edible seed of myristic, scientifically named Myristica fragrans<\/em>, a tree from the Species Islands, now known as the Moluccas Islands, in Indonesia. They have a sweet and fine flavor and are often used in stews or soups. At high doses (more than 10 grams) it can present mild hallucinogenic effects and sensations similar to marijuana. Maybe we shouldn't have said the latter. Without a doubt, the world of nuts is amazing.<\/p>\n

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