Types Nuts and Their Properties

Depending on how we eat the nuts, they can be the source of toxins and saturated fats or, on the contrary, an extraordinary source of essential nutrients very healthy for the whole organism.

There is the popular myth that nuts are very fattening. Of course, if we consume any dried fruit in bags of processed products, toasted, with chocolate, sugar, salt and millions of food additives, we certainly do not doubt that we do gain weight, and a lot.

But if we consume organic nuts , raw and without any additives, nuts are one of the most healthy sources of food in nature and are full of essential nutrients that not only do not fatten, but provide great benefits To health.

In this report we will explain everything you need to know, on a practical level, about nuts .

Properties and benefits of nuts

To a greater or lesser extent, all nuts contain the same essential nutrients and, therefore, a very similar effect on the body:


  • Proteins of high biological value (with numerous essential amino acids )  the body uses to regenerate itself.
  • Essential fatty acids of the Omega family, essential for cardiovascular health (heart and circulatory system) and for the health of all the cells of our body.
  • Carbohydrates that suppose abundant and efficient energy for the locomotor system (bones, joints and muscular system).
  • Fiber that cleanses the bowel (very important for general health)
  • Antioxidant vitamins and minerals that prevent cancer , premature aging and oxidation of the body.

Good and bad nuts

In order not to be deceived by the false myths that circulate between people who do not really understand nutrition, or by the big publicity campaigns of unhealthy products, it is advisable to have a very clear subject: ALL THE FOODS OF THIS FAMILY HAVE VERY LOVING NUTRIENTS .

What does this mean? All foods belonging to the same group have very similar nutrients, although the proportions of each of them vary slightly. That is, there are no good and bad nuts , simply by taking a look at your table of nutrients, you will see that they have a very similar composition. What is good or bad is the way to consume the nuts , as we will see later.

The same happens with other food groups such as legumes , vegetables , vegetables, etc. It is true that certain foods in particular may possess certain elements that make them more harmful, as in the case of cereals with gluten . But in general, unless the case of any particular food that may be harmful for some reason, the truth is that there are usually many differences between them.

Which nuts to choose

Taking into account what we have just said, we will propose 4 nuts to incorporate into your shopping list on a regular basis.

These 4 nuts will find them in all stores of ecological products with ease , crude and unprocessed and for the sake of comfort, are the most recommended:


The almond is the nut with lower calorie content.
Nutrients very balanced, does not stand out for excess or defect.
Cardiovascular health, diabetes , not fattening, prevents osteoporosis and alcohol intoxication.
Take about 7 a day, raw, as a snack in the middle of the morning or added to the main meal in any dish.


Walnuts are  dried nuts  particularly rich in Omega 3 , very beneficial for the heart .
It is the most studied dry fruit for its preventive effect in cardiovascular diseases and reduction of cholesterol and triglycerides.
Take 4 a day, raw and best freshly extracted from the peel, such as mid-morning snack or incorporated into the meal.


Like almonds, they have low caloric content compared to other nuts
It is the dry fruit richest in phytosterols , a plant component that prevents the intestine from absorbing cholesterol, so they are very healthy in people with high levels of cholesterol and triglycerides.
Take 7 a day as we indicated earlier on the other nuts .


It is the dry fruit with greater richness of folic acid , important in the pregnancy , lactation and vascular diseases.
Very important to take it raw, not with salt and other condiments as usually found most of the time.
Take 7 a day as we indicated earlier on the other nuts .

How to take the nuts

When it comes to consuming nuts , we have to take into account some important things:

Preferably of organic origin (without pesticides)
Raw (not toasted or accompanied by additives , or salt, chocolate, sugar, etc.).
Little amount. The amounts that we have proposed are orientative, as it depends on the weight and activity of each person. In general we have to take into account that they contribute a lot of energy, that satiate the appetite and that depends, above all, of the exercise that we do daily .
Remember that in addition to consuming them as a snack or lunch, they can be added to the meals (a rich salad with nuts and seeds is delicious, puree as a seasoning, dressings and sauces, etc).

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