Nuts:The truth about Nuts


A nut is a fruit that generally has a kernel that is usually edible inside a hard or tough protective nutshell. A wide variety of dry seeds are known as nuts in general usage and in the culinary sense, but the botanical term “nuts” indicates that the seed’s shell does not crack in order to expose the seeds (Indehiscent). A large number of seeds emerge from fruits that crack up naturally. However, this is not the case with nuts like hazelnuts, acorns, and chestnuts, which have firm sell walls and are split apart from the compound ovary. Nuts are dense in energy and a rich nutrient food source.

Table of contents:

  1. What are nuts?
  2. Are nuts high in protein?
  3. What is the king of nuts?
  4. What are the benefits of nuts?
  5. What nuts are low in fat?
  6. How many nuts is too much?
  7. What are the five best nuts to eat?
  8. Can you eat nuts every day?
  9. Which nuts help hair growth?
  10. Are nuts good for your skin?

1.What are nuts?

In botanical terms, nits are simply a specific type of dry fruit that has only one seed, an extremely hard shell, and a protective husk. Pecans, chestnuts, walnuts, and hazelnuts fit the definition of a nut. Peanuts and almonds are not nuts according to the botanical definition of nuts. Actually, nuts are fruits. Peanuts are legumes in actuality, and almonds have a fleshy coat like a plum. People in the whole world enjoy these fruits, whether they are true fruits or not.

2.Are nuts high in protein?

Nuts are a dense source of protein and amino acids. Especially for people who eat little or no animal products,they are an easy and versatile source of protein derived from plants that can be eaten on the go. Eating nuts may help you get protein. Needs for protein can be fulfilled by nuts that are necessary for the growth of bones, muscles, and skin. Protein helps you stay energized and satisfied and makes you feel fuller. All nuts provide some protein; some possess more than others. Additionally, peanuts, almonds, and pistachios are major sources of protein. While chestnuts are a little source of protein, Among the variety of dry fruits, pistachios have a relatively higher protein source as compared to others. Here is a comparison of dry fruit having proteins per 100g.

Brazil nuts: having 14g of protein

Pecans have 9 grams of protein.

Hazelnuts have 15 grams of protein.

Walnuts have 15 grams of protein.

Cashews:having 18g of protein

Almonds: having 21g of protein

Pistachios: having 20g of protein

3.What is the king of nuts?

When it comes to nuts, walnuts are referred to as the kings of nuts. Walnuts prevent plenty of diseases and even slow down the aging process because walnuts are full of antioxidants. Walnuts are good for the health of the brain, heart, and overall health. The entire body gets benefits from walnuts. Walnuts are a dry fruit that is good for the whole body, though most nuts are good for only one or two organs.

The nutritional value of walnuts is excellent. Walnut is regarded as the “king of nuts” because it has unusual and strong antioxidants. You can get lifelong benefits by consuming a handful of walnuts every day. The powerhouse of healthy goodness is also helpful towards diabetes, heart health, and inflammation. Eating walnuts promotes digestive health, improves mental abilities, and slows down the aging cycle.

4.What are the benefits of nuts?

All nuts have the same macronutrients, such as carbohydrates, protein, and fats, and various types of nuts have different micronutrients, such as minerals and vitamins.

Nuts are better sources of healthy fats, vitamins, fibers, protein, and minerals.

Nuts and seeds regulate body weight and appetite because their fats are not completely absorbed.

Nuts and seeds are rich sources of unsaturated fatty acids and other nutrients that give shelter to heart disease and diabetes.

Nuts are considered ” good fats” because they are rich in monosaturated and polysaturated fats.

Small amount of saturated fats.

An adequate amount of dietary protein is an acceptable part of animal protein.

Nuts keep blood vessels healthy because some are rich in the amino acid arginine.

Rich in dietary fiber and free of dietary cholesterol.

Nuts are rich with vitamins and minerals such as selenium, copper, zinc, magnesium, iron, calcium, phosphorus, vitamins E, B6, niacin, and folate.

5.What nuts are low in fat?

Almonds and hazelnuts are lower in saturated fat, while peanuts and pistachio nuts are higher in calories than others. The best way to include nuts in your diet is to eat whole nuts. Especially if you replace them with other snack crisps or biscuits. Make sure that they are not salted and free of coatings, which cannot make them slated, sugar, or fats. If you feel tempted to eat more, take some out of the packet and store the rest of the food.

6.How many nuts is too much?

Excess of anything is bad and harmful for us, as if we use more than two handfuls of nuts, it will increase extra calories. As a result, we gain weight, and obesity is the root cause of many diseases. The recommended daily intake of 30 grams of nuts may decrease the risk of chronic disease. More importantly, eating excessive amounts of nuts results in food toxicity, which can cause mild symptoms to serious illnesses. In addition, if you indulge excessively in nuts, many kinds of nuts have the amino acid L-Arginine, which may lead to mouth ulcers. Too much consumption of walnuts may lead to diarrhea, stomachache, bloating, and renal stones.

7.What are the five best nuts to eat?

Nuts may contain various health benefits, like decreasing the chances of heart failure and strengthening our immune system. Nuts may support healthy body weight. Here are five nuts that must be added to your diet.


Almonds are favored because of their taste, excellent nutrient profile, and low cost. They can be eaten raw or roasted, and they’re frequently made into almond butter, flour, and butter.


The word pistachios is derived from the Greek word ‘pistakion’; it means ‘green nut’. Pistachios are dense in nutrients and have fewer calories and fats than other nuts. It is an excellent source of various nutrients, such as vitamin B6. It plays a role in immune function.


Walnuts are popular due to their impressive nutrient profile and multiple health benefits. Walnuts are the best source of manganese and copper, which enhance the ability of the heart and brain to perform their functions in the best way.


Cashews may enhance blood fat levels and lower blood pressure. Cashews also provide vitamin K and minerals such as manganese and magnesium.


Hazelnuts are a high source of nutrients, like proteins, fibers, and healthy fats. These are excellent sources of vitamin E and manganese that may decrease the risk of heart illness.

8.Can you eat nuts every day?

Nuts contain an excess amount of fat. The calories can add up, even though most of them are healthy. Therefore, you should eat nuts in limited quantities. As part of a balanced diet,adults should eat about 4 to 6 pieces of unsalted nuts per week.

It can be great for your health to eat nuts every day as part of a balanced diet. Just make sure you don’t go overboard, as nuts are high in calories. Nuts are a heart-healthy food that is a great snack due to their high amount of heart-healthy fats, minerals, and nutrients.

9.Which nuts help hair growth?

Nuts that help healthy tissue development, like cashews, peanuts, and almonds

and walnuts are great sources of healthy fats, zinc, protein, and biotin. They may additionally encourage hair growth, minimizing hair loss. Nut butters are another tasty, rich-nutrient option that can provide you with nutrients that support hair growth. Peanuts are an important source of biotin, minerals, and healthy fats that promote hair strength and prevent hair loss. Brazil nuts contain selenium, which can help hair growth.

10.Are nuts good for the skin?

Our skin needs vitamins, minerals, and nutrients to stay healthy. Walnuts and other nuts have nutrients such as vitamin E, zinc, and selenium that are necessary for healthy skin. For example, almonds are dense in vitamin E, an antioxidant that assists in avoiding inflammation and damage from free radicals, both of which contribute to skin aging. Nuts also help to decrease inflammation of the skin, like acne and eczema. Vitamin E proteins and fatty acids help your health and provide you with clear-looking, glowing skin.Pine nuts, walnuts, and almonds contain omega-6, which can cause acne and redness.