BICIFE NUTS ABC - What nuts contain and what are good for health

Nuts are high in healthy nutrients, but are you aware of what each different nut gives you? To do this, we will simply and briefly write down the characteristics of the most common nuts so that you know what each handful does to you.

Nuts are rich in minerals. Nuts can also be considered a substitute for animal protein and iron, making them particularly suitable for vegetarians and vegans who have given up dairy products and meat. Nuts keep cardiovascular and head and nervous system diseases free. In general, nuts are good for snacking and part of the table.

Nuts are ideal for snacks. It is recommended to eat a handful of nuts for the daily dose. For example, you take some fruit and eat nuts with it, it's the perfect combination.

Read more below about what different nuts give you.


What it contains: Naturally high in calcium, a good source of vitamin E, protein and useful fats.

Why good: Thanks to its high protein and fiber content and low carbohydrate profile, almonds are perfect for diabetics. Almonds also contain many useful nutrients and omega-6 fatty acids, which are necessary for brain function and development.

Brazil or Brazil nut:

One of the best nuts for Estonians, because Brazil nuts contain a lot of selenium, which we do not get enough from our home food.

What it contains: One of the most high-fiber nuts. Like all nuts, Brazil nuts are rich in potassium, phosphorus and magnesium. However, brass nuts deserve special attention because of their very high selenium content.

Why good: A good snack before and after training. It is thought to help prevent Alzheimer's and dementia. Keeps the heart in order and reduces the risk of various infections and certain forms of cancer.

Cashew Nut:

What it contains: Rich in the amino acid arginine. Lots of vegetable iron, protein and healthy fats.

Why good: Good for preventing heart disease, regulates blood pressure and lowers cholesterol. Suitable for vegetarians and vegans as it is a good source of plant iron, but it is recommended to consume it with foods or drinks containing vitamin C, such as orange juice.

Eating cashews helps to use the iron in the body, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin.


Considered one of the best nuts in the world.

What it contains: Lots of useful omega-3 fatty acids and amino acids. Rich in antioxidants

Why good: A great nut to keep and improve your heart and brain. High in energy and well suited as a snack for weight watchers.

Hazelnut or hazelnut:

What it contains: Rich in vitamin E, fiber, vitamin B9. The skin of the nut is rich in prebiotics.

Why good: Good for the heart, helps reduce cancer. Prebiotics support the digestive system. It is often recommended for pregnant women because vitamin B9 promotes tissue development.

Macadamia nut:

What it contains: More good fats like monounsaturated fatty acids than other nuts. Rich in vitamin B1.

Why good: Also good for heart health and people with high cholesterol. Vitamin B1 helps to better convert glucose into energy and contributes to the functioning of the nervous system.


Peanuts, or peanuts, are actually legumes in nature, but because their nutrient content is similar to that of nuts, it is often counted among them.

What it contains: Peanuts are high in monounsaturated fatty acids, vitamins E and B9 and amino acids. Protein content is higher than in dairy products, eggs, fish. A glass of milk and two peanut butter sandwiches claim to provide 83% of a growing child's daily protein needs. Peanuts are rich in calcium, magnesium and iron, as well as essential oils. Peanut is high in linoleic acid, which is good for people with high blood pressure, and its fats are 85.5% unsaturated fatty acids.

Why good: An excellent nut to keep the heart working, it helps to lower blood pressure. In addition, it contributes to brain activity. All in all, peanut is a very universal food, considering that it is one of the cheapest nuts.


What it contains: Very high in vitamins E and A. Good for zinc, potassium, magnesium and fiber. In addition, rich in polyphenols.

Why good: A good choice if you want to get a lot of different vitamins, minerals and antioxidants. Pecans improve vascular health. Polyphenols help to slow down the aging process throughout the body.


What it contains: The highest amount of potassium and protein in all nuts. Contains lutein and gives the nut a greenish pigment. Plant sterol. Dried pistachios are high in fiber. Pistachio is an excellent source of potassium, magnesium, copper and thiamine.

Why good:  Lutein is very good for the human eye. Plant sterol has a very good cholesterol-lowering effect and improves heart rate and reduces the risk of heart attack. Very good nut for diabetics helping to lower blood sugar. These nuts provide energy in an unusual way thanks to glutamic acid. Glutamic acid promotes mental energy more than anything else.

Nuts are also high in mono- and polyunsaturated fats, which are linked to improving cholesterol levels and promoting heart health.


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