Nuts: types, properties and fun facts

What are nuts?

Nuts are fruits from nut trees, primarily Juglans regia. They’re highly nutritious and are widely consumed all over the world, either on their own or in recipes (cakes, salads, breads, etc.).

Their most prominent features is their hard shell that must be cracked open to access the fruit. This fruit is edible, rich in healthy fat and shaped like a human brain. It has a mild, slightly sweet taste.

Types of nuts

There are different types of nuts with nuances in taste, texture and nutritional value. The most popular varieties are
 

1. Common walnut or Castille walnut (Juglans regia): is the most widely consumed in the world. It has a rough shell and is ideal for salads, desserts and snacks.
2. Pecan nut (Carya illinoinensis): widely consumed
   in the United States, especially in the south for baking. It’s sweeter and more elongated, perfect for cakes and biscuits.
3. Macadamia nut (Macadamia integrifolia): although it doesn’t belong to the same botanical genus, it’s often included in
   the category of nuts. It’s creamy with a high content of healthy fats.
4. Black walnut (Juglans nigra): native to North America, it has a more intense and earthy flavour. Its shell is
   very hard, but its oil is used in cooking.

What is the best time of day to eat nuts?

According to the latest studies, eating nuts at night has great benefits. Nuts help us to fall asleep and improve the quality of our
rest, as they’re one of the best sources of melatonin (the sleep hormone). What’s more, nuts contain tryptophan, as do other nuts. Tryptophan is an essential amino acid that supports the immune system and impacts the sleep cycle. However, it’s not so important what time you take them as long as they’re regularly part of your diet.

How many nuts should I eat per day?
 

Remember that, although they’re very healthy, nuts are also high in calories. An ideal daily ration is around 30 grams per day (about 5-7 nuts), enough to reap the benefits without overindulging.

Benefits of nuts

• Omega-3 fatty acids: nuts are rich in alpha-linolenic acid, a type of plant-based omega-3 that contributes to cardiovascular health.
• Plant proteins: provide a good amount of protein, ideal for vegetarian and vegan diets.
• Fibre: aids digestion, helps to maintain satiety and regulates blood sugar levels.
• Antioxidants: contain polyphenols that help fight oxidative stress and inflammation. They have a high antioxidant content.
• Vitamins and minerals: they’re rich in vitamin E, B6, folic acid, magnesium, phosphorus and zinc. Nuts also contain phosphorus, magnesium and iron.