Nuts are healthy, but this nut is a 'health bomb' according to a dietician

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Our body thrives on nuts. They are a source of nutrients and they are healthy. But which nuts are the healthiest? This dietician explains and apparently there is one nut that is a real health bomb.

Walnuts , Brazil nuts , pistachios… there are quite a few nuts available. But just be aware that you can get ripped off in the supermarket when it comes to nuts.

Dietician Sanne Mouha tells the Belgian HLN that nuts have quite a few health benefits. They have a beneficial effect on your cholesterol level, reduce the risk of cardiovascular diseases, contain fiber, healthy fats, vitamins (B1 and E), minerals (calcium, potassium and iron) and they are good for our heart, reduce the risk of cancer and have an anti-inflammatory effect. “It has also been shown that the fats from nuts have a positive impact on your brain and could thus counteract certain developments of dementia , among other things.”

Mouha advises eating portions of about 25 to 30 grams of nuts per day. Or a handful or two tablespoons per day. "But those who are not watching their weight can eat a little more than that portion."

Nuts contain fats. In terms of carbohydrates, cashew nuts (5 grams per 25 grams) and peanuts (3 grams per 25 grams) score the highest. But according to the dietician, that is still very little when you compare it to, for example, fruit or legumes. Nuts give you a longer feeling of satiety. You prefer to eat nuts unroasted, unsalted and unsweetened.

But which nut is the healthiest? Mouha advocates a mix of different nuts because different nuts have different health benefits. “Every nut is healthy in its own way, but if I were to recommend one, it would be the walnut.”

The dietician explains all the health benefits in each note.

Contain the largest amount of omega 3 fatty acids and polyphenols. According to the dietician, we do not always easily get omega 3 from other food. "And almost everyone has a deficiency of it." Fish also contains omega 3, but that is a different type of omega 3 fatty acids. "That our body cannot produce itself. It can produce this type from ALA omega 3 fatty acids, which you get from nuts."

Peanuts are actually legumes and therefore the most protein-rich nut. “With 6.3 grams of protein per 25 grams.”

“Contain more calcium than other nuts.”

“Contain more vitamin B than other nuts.”

“These have more vitamin E.”

“Is the least caloric nut.”

“With 188 calories per handful of nuts, it is the most caloric nut. These nuts also contain many antioxidants and can prevent cell damage.”

“This nut contains a lot of selenium, a substance that you also find in animal products. Selenium is very important for the functioning of your thyroid gland. For example, when you get bad metals in your body, selenium makes the toxic substances less toxic. Selenium protects our cells and is important for vegetarians, because this group does not get the substance from meat.” Too much selenium is not good, so do not be too greedy with the Brazil nuts. Brazil nuts are therefore healthy, but you should preferably not eat more than three a day.