The myriad of nuts

A nut is a fruit consisting of a hard nutshell protecting an edible kernel. Eating nuts as part of a healthy diet is essential for your health.

Types of Nuts:

There are many different types of nuts, and they are among the most nutrient-rich food we can eat. This guide will cover some of the most popular nut varieties.

1- Acorns: Acorns have a long history of use as a source of food. They played an important role in human diets as early as 6000 BC. At present, they are not popular as they were once as a food source. However, they still play a role in some cuisines. As an example, acorn jelly and acorn noodles are popular Korean dishes.

2- Almonds: they originated in the Middle East and were domesticated thousands of years ago. They are popular around the world in their whole form and there are also many food products made from them such as almond flour and almond milk. Almonds are not a true nut, they are botanically drupes.

3- Baru Nuts: are less known nut varieties, but they have become popular over recent years. It mainly grows in Brazil.

4- Brazil Nuts: it grows in South America throughout the Amazon rainforest. It grows in a tree known as Bertholletia excelsa in Brazil, Bolivia, Colombia, and Venezuela.

5- Cashews Nuts: are found in Asia and Africa with Vietnam and India as the top exporters of it.

6- Chestnuts: The majority of Chestnuts production happens in China, Bolivìa, Turkey, South Korea, and Italy.

7- Macadamia nuts: originate in Australia and a lot of production happens there too, but the majority of global production takes place in South Africa which produced 52,412 tons in 2018.

Variety of nuts in Tunisia:

Nuts play an important role in Tunisian fruit production. The most important crops are almonds and pistachios. Almond production is mainly for domestic consumption, although a small part is exported. Nut consumption in Tunisia has always been part of the Mediterranean traditional lifestyle.

Nutrition and health benefits of nuts:

In general, nuts are good sources of fat, fiber, and protein. Many studies have shown that people who eat nuts live longer than those who don’t; this is probably because of their ability to help prevent several chronic diseases. As an example, nuts may reduce risk factors for metabolic syndrome, high blood pressure, and cholesterol levels.

One study in over 1,200 people found that eating a Mediterranean diet plus 30 grams of nuts per day decreased the prevalence of metabolic syndrome more than a low-fat diet or a Mediterranean diet with olive oil. More than that, they can reduce the danger of chronic diseases. As you eat nuts you may improve blood sugar levels and lower your risk of certain cancers. So, eating it may reduce heart disease and diabetes.

Almonds:

Almonds contain a number of beneficial nutrients:28 grams contain:

·calories: 16

• Fat 14 grams
• Protein: 6 grams
• Fiber: 3,5 grams
• Vitamin E: 37 percent of R D I

• Magnesium: 19 of R DI

Studies have found that eating an almond-rich diet can reduce "bad» CDL cholesterol. Moreover, almonds have been shown to reduce inflammation in people with type 2 diabetes. Then almonds may have a beneficial effect on your gut microbiome.

Walnuts:

Walnuts are an excellent source of omega-3 fatty acids and alpha-linolenic (ALA). 28 grams contain:

·calories 182

• Fat: 18 grams
• Protein: 4 grams
• Carbs: 4 grams

• Fiber: 2 grams
• Vitamin E: 1 percent of RDI
• Magnesium:11 percent of RDI

Walnuts can prevent several heart disease risk factors which may be because of their high content of ALA and other nutrients. Also, it helps to reduce inflammation which can lead to chronic illness.

Pistachios:

Pistachios are well-known consumed nuts that are high in fiber. 28 grams contains roughly:

·calories: 156

• fat 125 grams
• Protein: 6 grams
• Magnesium: 81 percent of RDI

Like almonds, pistachios may improve cholesterol levels. It appears to have beneficial effects on heart disease risk factors when eating them in high quantities of more than one ounce (29grams) per day.

Brazil nuts:

They originate from a tree in the Amazon and are a source of selenium.

• 28 grams: calories 182
• Fat: 8grams
• Protein: 4 grams
• Fiber: 2 grams
• Vitamin: 8 percent of RDI
• Magnesium: 26 percent of RDI

Selenium: is a mineral that acts as an antioxidant. 28 grams of Brazil nuts can provide you with more than 100 percent of RDI for selenium. Brazil nuts may help reduce oxidative stress and inflammation.

Nuts are a very popular food; they are convenient and can be enjoyed on all kinds of diets. Despite their high-fat content, they have many impressive health and weight benefits.

Tips on buying and cooking with nuts:

Here are a few tips that will aid you out no matter what type of nuts you're using.

Nuts can be expensive; save money by buying in bulk.

To prevent them from going rancid, store them in the freezer.

Generally speaking, all nuts are relatively nutritious and offer protein, vitamins, and minerals.

Besides their nutritional value, most nuts cause allergies. Nut allergies are quite common and can sometimes be severe. For everyone else who is not suffering, though, nuts are a tasty and healthy food choice.