Everything You Need To Know About Different Types Of Nuts

Did you know squirrels hide and then forget about half of their nuts? Wouldn’t you go nuts if you forgot the place you had kept your nuts? Nuts are such an important food that you cannot simply forget about. The benefits of having nuts are endless such as losing weight, lowering cholesterol and triglycerides, improving metabolism, reducing the risk of type 2 diabetes, inflammation, heart attack, and stroke; you name it! What don’t they do for you?

The nutritionists get really excited when they start talking about the nutritional properties of the nuts. Different types of nuts have different benefits, and their nutritional properties are different as well. Now, let’s explore more about the types of nuts and their benefits.

Types of Nuts

There are almost a hundred types of nuts in the world. However, a few of them are edible and more available than the others. The following list of nuts contains the most common and popular nuts that are eaten throughout the world.

  • Almonds
  • Chestnuts
  • Hazelnuts
  • Macadamia
  • Brazil Nuts
  • Cashew Nuts
  • Peanuts
  • Pecans
  • Pine Nuts
  • Pistachio
  • Walnut

Let’s Compare the Nutritional Values of the Nuts

The table describes the nutritional values of 1 Ounce (28 gram) of each type of nuts.

Type of NutCalories

(kcal)

Carbohydrates

(gram)

Protein

(gram)

Fat

(gram)

Saturated Fat

(gram)

 Almonds 1616.15.913.81
 Chestnuts 68.6 14.8 0.9 0.6 0.2
 Hazelnuts 176 4.7 4.217 1.5
 Macadamia 201 42.2 21.2 3.5
 Brazil Nuts 184 3.4 4.0 18.6 4
 Cashew Nuts 155 9.2 5.1 12.3 3
 Peanuts 158 4.6 7.1 13.6 2.5
 Pecans193 3.9 2.6 20.22
 Pine Nuts 188 3.7 3.8 19.1 1.5
 Pistachio 156 7.8 5.8 12.4 1.5
 Walnut 183 3.8 4.3 18.3 1.5

Almonds

Almonds are the most popular type of nuts in the world.  Though their origin is in the Middle East, all the people around the world eat them and use them in so many recipes. Densely packed with beneficial nutrients and vitamins, almonds are one of the healthiest types of nuts.
1 ounce (28 gram) of almonds contains the following major nutrients:

NutrientsRDA
Vitamin E37%
Manganese32%
Magnesium19%
Vitamin B217%
Copper14%
Phosphorus14%

Almonds

Benefits of Almonds

Almonds have been proved to be beneficial in so many medical researches and by the testimony of the people who eat almonds regularly. Research shows:

  • Having almonds regularly reduce your blood sugar and insulin levels whether you have diabetics or not
  • It also reduces the risks of chronic diseases as these diseases are associated with high blood sugar and insulin levels
  • It also reduces the risks of oxidative damage
  • It ensures a healthier lipid profile and higher satiety levels

Caution:

  • Almonds are full of phytic acid. Phytic acid is an anti-nutrient which might block your absorption of minerals. So, don’t eat too many Eating a sensible amount of almonds will not create any problem.
  • It can also cause bloating if you have a problem with digestion. You should consult with a gastroenterologist if you face digestive problems after eating almonds.
  • Count the calories in almonds so that you don’t eat more than you need

How Many Almonds Should You Eat Daily?

20 almonds are the general estimate of almonds that you can include in your diet.

A Recipe for Having Almonds

This Classic Chicken Tetrazzini recipe takes less than an hour to prepare, and it is good for everybody in your family. Let’s see how to make it:

A Recipe for having Almonds

Ingredients You Need

  • 4 cups milk
  • 2 tablespoons chicken bouillon granules
  • 4 cups diced cooked chicken
  • 1 1/2 (8-oz.) packages vermicelli
  • 1/2 cup butter
  • 1 teaspoon seasoned pepper
  • 2 cups freshly grated Parmesan cheese
  • 1/2 cup all-purpose flour
  • 1 (6-oz.) jar sliced mushrooms
  • 3/4 cup slivered almonds
Now, follow the following steps:

  • Preheat your oven to 350° and prepare pasta according to your choice.
  • In the meantime, melt butter with low heat and whisk it in flour and pour the milk until it gets smooth. Whisk constantly and cook for 1 minute until the mixture is thickened and bubbly.
  • Then pour seasoned pepper, bouillon granules, and 1 cup Parmesan cheese in the mixture
  • Remove or eliminate it from the heat and stir it in diced chicken that is Pour in sliced mushrooms and the hot cooked pasta in it
  • Spoon mixture into a baking dish and put the almonds in it. Then put 1 cup of Parmesan cheese in it
  • Bake it at 350° until it becomes bubbly. It takes approximately 35 minutes

Chestnuts

Chestnuts are different from other kinds of nuts as they are full of carbohydrate. Other nutritional properties of chestnuts are comparatively much less than the other types of nuts, but these nuts are very delicious in winter.

chestnuts

1 ounce (28 gram) of chestnuts contains the following major nutrients:

NutrientsRDA
Vitamin C12%
Manganese17%
Vitamin B105%
Vitamin B607%
Copper07%
Potassium05%

Benefits of Chestnuts

Though chestnuts do not carry that much of nutrients as the other types of nuts, these nuts have some benefits too.

  • Chestnuts provide a decent amount of manganese and vitamin C
  • Manganese can help you with your metabolism rate
  • If you need carbs in your diet, chestnuts are a good option as they are very high in carbs

Caution:

  • As chestnuts have a high amount of carbs and a low amount of fat and protein, they cannot be regarded as a healthy source of fat and protein. So, avoiding chestnuts while you want to lose weight might be a good option.
  • However, if you want to taste them in winter, you might want to try running on the treadmill for a while to make a balance of your weight

How Many Chestnuts Should You Eat Daily?

You should eat fewer chestnuts if you want to avoid carbs. 10 chestnuts are the general estimate for you to eat daily.

A Recipe for Having Chestnuts

Roasted chestnuts are a popular ingredient in different kinds of dessert. Let’s see how to roast chestnuts:

A Recipe for having Chestnuts

Ingredients that you need

  • 1 pound chestnuts
  • 1 pinch ground cinnamon
  • 1/4 cup butter
  • Salt to taste
Now, follow the following steps:
  • Preheat your microwave oven to 375 degrees F (190 degrees C)
  • Cut through the shell of each nut to prevent the nut from exploding
  • On the flat side of each nut, make a 1/2-inch crisscross
  • Bake them on a shallow baking pan for 25 to 30 minutes
  • Peel off the shell when they are cool
  • Put the nuts in a skillet and add butter and salt to it
  • Heat the skillet to melt the butter to be well coated around the nuts
  • Roast the nuts in the oven until they are golden
  • Spray some salt and cinnamon over them

Hazelnuts

Hazelnuts are one of the most popular types of nuts as they are delicious and can be used in all sorts of food and cooking recipes. Moreover, hazelnuts are one of the most nutritious and medically beneficial nuts that are most available.

1 ounce (28 gram) of hazelnuts contains the following major nutrients:

NutrientsRDA
Vitamin E21%
Manganese86%
Vitamin B112%
Vitamin B608%
Copper24%
Magnesium11%

hazelnuts

Benefits of Hazelnuts

  • Having hazelnuts regularly has very good effects against the cardiovascular diseases. The people who have hazelnuts regularly have improved arterial dilation. They also experience reductions in their LDL & triglycerides and increases in their HDL.
  • Another study shows that hazelnuts are beneficial to reduce the risks of having type 2 diabetes and improve the cardiovascular endurance
  • Hazelnuts exert significantly powerful antioxidant effects on the body, and they are a great source of polyphenols

Caution:

  • Though there is not much to be cautious about hazelnuts, they can cause allergic reactions like other nuts. So, if you are allergic to nuts, you must avoid having hazelnuts.

How Many Hazelnuts Should You Eat Daily?

20 hazelnuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Hazelnuts

Roasted hazelnuts are a popular ingredient in different kinds of dessert. Let’s see how to roast hazelnuts:

A Recipe for having Hazelnuts

Ingredients that you need

  • 1 pound hazelnuts
  • 1 pinch ground cinnamon
  • Salt to taste
Now, follow the following steps:
  • Preheat your microwave oven to 360 degrees F (180 degrees C)
  • Bake them on a rimmed baking sheet until their skin is cracked and glistening
  • Pour in the nuts a clean kitchen towel over a large bowl and allow them to be cool
  • Close the towel up and make a bundle
  • Rub the hazelnuts inside the towel so that their skin can come off in little flakes
  • Transfer the hazelnuts to from the towel making sure that the skin flakes don’t go with them
  • Then spray some salt and cinnamon over them

Macadamia

Macadamia nuts are as expensive as they are delicious. However, they are not that much of nutrient-dense as the other types of nuts. Macadamias are popular for their yummy and buttery taste that no other nuts can match.

1 ounce (28 gram) of macadamia contains the following major nutrients:

NutrientsRDA
Phosphorus05%
Manganese58%
Vitamin B122%
Iron06%
Copper11%
Magnesium09%

Macadamia

Benefits of Macadamia

  • The taste of these nuts is unmatched. There is no other tastier nut than macadamia. They improve the taste of everything you put them in.
  • Macadamia nuts are very low in carbohydrate and high in saturated fat. So, these nuts are a great source of healthy fat.
  • Macadamia nuts do not contain any phytic acid virtually
  • Consuming macadamias regularly can decrease the risks of cardiovascular diseases by increasing HDL levels and reducing triglycerides
  • Macadamia nuts can also reduce inflammation and help with muscular strength and endurance after a strenuous exercise

Caution

  • Macadamias contain a high amount of fat, but they are relatively low in protein. So, eating macadamia can cause you to gain extra weight.
  • So, if you cannot ignore the taste of macadamia and want to eat them more, you should get on a rowing machine and lose the extra fat you get from them.

How Many Macadamias Should You Eat Daily?

15 macadamias are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Macadamias

Chocolate-Macadamia tart is very delicious food to have as a dessert after dinner and lunch. Let’s see how to make it.

A Recipe for having Macadamia

Ingredients that you need

  • 1-cup heavy cream
  • ½-cup chopped bittersweet chocolate (3 ounces)
  • 2 cups macadamia nuts (10 ounces)
  • 3 large eggs
  • 1/2 cup pure maple syrup
  • 1/4 cup sugar
  • 1/2 teaspoon kosher salt
Now, follow the following steps:
  • Preheat your microwave oven to 325° F
  • Put butter a 9-inch pie plate
  • Microwave the chocolate and the cream in a heatproof bowl for 25 seconds until they are melted
  • Whisk them until they become smooth and allow them to be cool a bit
  • Put in the maple, sugar eggs, and salt. Then whisk them
  • Then pour them into the pie plate and insert the macadamias in them evenly
  • Bake the tart in the oven before the time the custard is set. It usually takes 40 minutes
  • Let it be cool

Brazil Nuts

Brazil nuts originated in Brazil and still mainly grow in the Brazilian forests. They are the biggest among all types of nuts. Besides, Brazil nuts are the greatest source of dietary selenium in the world.

1 ounce (28 gram) of Brazil Nuts contains the following major nutrients:

NutrientsRDA
Selenium767%
Manganese17%
Vitamin B112%
Phosphorus20%
Copper24%
Magnesium26%

Brazil Nuts

Benefits of Brazil Nuts

  • Selenium is an important mineral for our health and Brazil nuts are the best and most available source of selenium in the world. Just 2 or 3 Brazil nuts can provide a huge amount of the mineral for your body as they are bigger than all other types of nuts.
  • Consuming Brazil nuts can improve your lipid profiles
  • Brazil nut consumption on a regular basis can improve your body’s antioxidant status

Caution

  • Brazil nuts contain a large amount of phytic acid like almonds. Phytic acid is an anti-nutrient which might block your absorption of minerals.
  • The high amount of selenium in Brazil nuts causes the concerns of potential overdose and toxicity issues. So, you must eat a sensible amount of them because of the density of selenium and other nutrients they contain.

How Many Brazil Nuts Should You Eat Daily?

4 Brazil nuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Brazil Nuts

You can have Brazil nuts by turning them into milk. These milk can be added to any kind of weight gainer shakes also as they are filled with nutrition and minerals.

A Recipe for having Brazil Nut

Ingredients that you need

  • 1 cup raw Brazil nuts (soaked for 3 hours)
  • 3 cups filtered water
  • Pinch of Celtic sea salt

Now, follow the following steps to make the Brazil nut milk:

  • Soak the Brazil nuts in a glass or ceramic bowl with filtered water
  • Then add 1 teaspoon Celtic sea salt to the jar
  • Drain the soaking water from the nuts with a towel
  • To eliminate the anti-nutrients and enzyme inhibitors from the nuts, rinse them several times
  • Put the rinsed Brazil nuts, water, and salt in your blender and blend on high for about 60 seconds until it becomes smooth and creamy

Cashew Nuts

Cashew nuts generally come from Africa and Asia. Vietnam and Nigeria are the countries that produce and export most of the cashew nuts that are found in the western world. The cashew nuts are delicious and nutritious as well.

1 ounce (28 gram) of cashew nuts contains the following major nutrients:

NutrientsRDA
Phosphorus17%
Manganese23%
Vitamin K12%
Iron10%
Copper31%
Magnesium20%

Cashew Nuts

Benefits Cashew Nuts

  • Cashew nuts contain some health-protective compounds such as beta-carotene, zeaxanthin, vitamin k, antioxidants lutein, and oleic acid. Lutein and zeaxanthin are very significant for our eyesight, and they also help to protect against macular degeneration.
  • Cashew nuts also provide a significant source of copper, phosphorus, manganese, and magnesium. These nutrients help our body in numerous ways and help us to be fit always.

Caution

  • Cashew nuts are allergic to a lot of people. The allergic effects of cashew nuts can be even more severe than peanut allergies. So, avoid eating cashew nuts if you are allergic to any kinds of nuts.
  • Cashew nuts contain a higher amount of carbohydrate than the other types of nuts except chestnuts. Calories in cashews are also higher. So, you should avoid cashews if you are looking for a low carb diet. Otherwise, you might want to get on your exercise bike to lose the extra carbs you take with cashew nuts.

How Many Cashew Nuts Should You Eat Daily?

15 cashew nuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Cashew Nuts

The following recipe is for making a creamy, protein-rich smoothie that will taste like a vanilla milkshake.

A Recipe for having Cashew Nuts

Ingredients that you need

  • 1/3 cup raw cashews
  • 1 banana
  • 1 tablespoon pure maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/3 cup water
  • Pinch salt
  • 1 cup ice cubes (5-6 large cubes)
Now, follow the following steps:
  • Place all the ingredients in a blender
  • Blend before the time the mixture becomes smooth and creamy

Peanuts

Technically speaking, peanuts are a type of a legume. However, peanuts are regarded as one of the most popular and most common types of nuts. They can be eaten in various ways such as salted, roasted, or as butter. They are also very delicious and nutritious.

1 ounce (28 gram) of peanuts contains the following major nutrients:

NutrientsRDA
Vitamin B317%
Manganese24%
Vitamin B917%
Vitamin B112%
Copper16%
Magnesium12%

Peanuts

Benefits of Peanuts

  • The people who eat peanuts regularly experience increased serum level of minerals such as magnesium, and they also experience lower triglyceride levels
  • Peanuts are delicious and healthy. So, you get to eat more nuts if you choose this type of nuts. There are also a significant number of calories in peanuts, but you can eat the most number of nuts according to its calorie-count.

Caution:

  • Peanut is allergic to many people, and it can cause a very serious condition
  • Peanut allergy affects approximately 0.6% of children and 1% of infants. Sometimes it can also be fatal.

How Many Peanuts Should You Eat Daily?

30 peanuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Peanut

Peanut brittles are a delicious food item that you can prepare at home with this recipe. Let’s see how to make peanut brittles.

A Recipe for having Peanuts

Ingredients that you need

  • 1 cup white sugar
  • 1 cup salted peanuts
  • 1/2 cup light corn syrup
  • 1 teaspoon butter
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
Now, follow the steps to make it:
  • Put butter on a cookie sheet.
  • Mix the sugar and corn syrup in a 2-quart glass bowl and heat it in the oven for 4 minutes
  • Put in the peanuts and microwave on high for 3 and 1/2 minutes more.
  • Then put in butter and vanilla extract to microwave for 1 and 1/2 minutes more
  • Then put in the baking soda and bake them until it becomes light and foamy
  • Pour the mixture on the cookie sheet and spread it thinly
  • Allow it to be completely cool and then break into pieces to serve
Pecans are the most used nuts in baking and for desserts. They also taste indeed great on their own. They are also filled with nutrition.

1 ounce (28 gram) of pecans contains the following major nutrients:

NutrientsRDA
Zinc08%
Manganese63%
Phosphorus08%
Vitamin B112%
Copper17%
Magnesium08%

Pecans

Benefits of Pecan

  • Pecans are the most antioxidant-rich nuts that are available to us. The antioxidants of the pecans are absorbable, and they help us to improve our body’s defense systems.
  • Daily consumption of pecans can reduce the triglyceride levels. Besides, it also increases high-density lipoprotein in the body.

Caution

  • Be aware of the risk of allergy pecans can produce. However, if you are not allergic to other kinds of nuts, it is highly unlikely that you will be allergic to
  • Pecans contain a significant amount of fat and calories. So, eating too much pecan will not help you to lose your weight.

How Many Pecans Should You Eat Daily?

15 pecans are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Pecans:

Roasted pecan halves are used for any kind of cooking recipes that involve pecans. Let’s see how to make them:

A Recipe for having Pecans

Ingredients that you need

  • 1 pound pecan halves
  • 4 tablespoons salted butter
  • 1 teaspoon salt
Now, follow the steps:
  • Preheat your microwave oven to 300 degrees Fahrenheit
  • Put the pecan halves on a cookie sheet and spread them evenly on the sheet
  • Butter the pecan halves
  • Spread a teaspoon of salt over the pecans
  • Put the sheet into the oven and bake the pecans for 10 minutes
  • Then stir them well
  • Bake them another 10 minutes until they become slightly brown
  • Then allow the pecans to be cool

Pine Nuts

Pine nuts are not that common as the other types of nuts that are mentioned in the list. Pine nuts are high in calories and have many other health benefits as well. They are also a great source of vitamins and minerals.

1 ounce (28 gram) of pine nuts contains the following major nutrients:

NutrientsRDA
Vitamin E13%
Manganese123%
Phosphorus16%
Vitamin K19%
Copper19%
Magnesium18%

Pine Nuts

Benefits of Pine Nuts

  • Pine nuts are the best source of manganese
  • Daily consumption of pine nuts reduces the risk of obesity and keeps you fitter
  • Pine nuts also contain some great health-protective compounds that can increase your metabolism rate and make you fitter

Caution

  • Pine nut allergies can be prevalent, and they often cause anaphylactic shock. So, avoid pine nuts if you are allergic to any kinds of nuts.
  • Pine nuts contain a significant amount of fat and calories. So, eating too much pecan will not help you to lose your weight.

How Much Pine Nut Should You Eat Daily?

2 tablespoon of pine nut is the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Pine Nuts

You can use pine nuts to make delicious pesto that can be used in different kinds of cooking. Let’s see how to make pesto using pine nuts.

A Recipe for having Pine Nuts

Ingredients that you will need

  • 125g pine nuts
  • 125g parmesan cheese (cut or prune into small chunks)
  • 1 large or bulky bunch fresh basil leaves
  • 1 clove garlic (crushed with the horizontal or flat side of a knife)
  • 200ml extra virgin olive oil
  • Salt and freshly ground black pepper
  • Squeezed lemon juice

Now, follow the Method:

  • Put the pine nuts on a frying pan in the oven and toast them until they are browned and fragrant
  • Put the parmesan chunks in a blender and mix the basil leaves with garlic, olive oil, and toasted pine nuts
  • Sprinkle the salt and freshly ground black pepper on them
  • Blend them for a few seconds until it is smooth
  • Add the squeezed of lemon juice if you want and then taste the pesto for seasoning

Pistachio

Pistachios are quite different from other types of nuts as they generally come in their shell. The Middle East is the origin of pistachios. They are high in calories and protein.

1 ounce (28 gram) of pistachios contains the following major nutrients:

NutrientsRDA
Vitamin B624%
Manganese17%
Phosphorus14%
Vitamin B116%
Copper18%
Magnesium08%

Pistachios

Benefits of Pistachios

  • If you replace carbohydrate-based snacks with pistachio snacks, it will reduce your circulating triglyceride levels
  • Pistachios may also help you with your exercise performance and improve your muscular endurance
  • Pistachios can also significantly reduce LDL-oxidation in the patients who have hypercholesterolemia

Caution

  • Don’t hurt your thumb when you are about to open the shell of pistachios
  • Pistachios can be allergic to a specific group of people who are allergic to other types of nuts

How Many Pistachios Should You Eat Daily?

30 pistachio kernels are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Pistachio

Pistachios can be eaten with a whole lot of food and desserts. Having pistachios with ice-cream is a common recipe.

A Recipe for having Pistachio

Ingredients you need

  • 1 cup vanilla ice-cream
  • 1 cup pistachios (roasted)
You can just put the roasted pistachios in the ice-cream and eat them with it.

Walnuts

Walnuts are the type of nuts that predominantly come from China. They are one of the most popular and delicious types of nuts in the world. Walnuts are usually used as a snack, but they are also used in various types of food.

1 ounce (28 gram) of walnuts contains the following major nutrients:

NutrientsRDA
Vitamin B608%
Manganese48%
Phosphorus10%
Vitamin B907%
Copper22%
Magnesium11%

Walnuts

Benefits of Walnuts

  • Daily consumption of walnuts improves the body’s endothelial function, lowers blood glucose, decreases blood pressure, and reduces the risks of diabetes
  • It also diminishes the risks of cardiovascular diseases and increases the lifespan
  • Walnuts are also rich in phytochemicals and healthy fats

Caution

  • Similar to the most of the types of nuts, severe allergies are possible with walnuts. If you are allergic to nuts, consult your doctor before having walnuts.

How Many Walnuts Should You Eat Daily?

9 walnuts are the general estimate of nuts that you can include in your healthy diet.

A Recipe for Having Walnuts

Chocolate walnut fudge is a delicious dessert that uses walnuts in it. Let’s see how to make chocolate walnut fudge.

A Recipe for having Walnuts

Ingredients that you need

  • 1/2 cup butter
  • 10 large marshmallows
  • 1 cup chopped walnuts
  • 1 cup semisweet chocolate chips
  • 1 teaspoon vanilla extract
  • 2 cups white sugar
  • 1 can of powder milk
Now, follow the following steps:
  • Put butter on an 8×8 inch dish
  • Put chocolate chips, vanilla, and butter in a mixing bowl
  • Mix the milk, sugar, and marshmallows in a medium saucepan over medium heat
  • Stir the mixture frequently and bring it to a boil
  • Then cook it for 6 minutes more in a low heat stirring constantly
  • Pour the other mixture over the elements of the mixing bowl
  • Beat the entire mixture until it loses its gloss and thickens up
  • Fold in the walnuts quickly and pour them into a prepared pan
  • Cool it in the refrigerator for several hours until it becomes firm
Despite some drawbacks, all types of nuts are a great source of nutrition, minerals, and vitamins. Their benefits are also countless. However, if you are looking for the most nutritious and beneficial nuts for you to eat every day, then almonds, Brazil nuts, and walnuts are the best options for you. They are full of healthy fats, and they contain significant amounts of polyphenols that help your body function without diseases.

From another point of view, if your priority is the taste, then no other types of nuts can match tastes of macadamia. Macadamias are the most delicious nuts in the world. However, macadamias are the most calorie-dense among all the types of nuts. So, don’t eat too much macadamia.

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