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Nuts have a number of common properties: an increased proportion of fats and vegetable proteins, high-calorie content, and the presence of dietary fiber. Benefits include vitamins, minerals, alkaloids, and fatty acids. Nuts are used for weight loss, enrichment of the diet with useful substances, and this is all despite the supply of a large number of calories to the body.


General characteristics: It is a folded nucleus, similar to the brain. The shade is brown, the taste is pronounced, the aroma is nutty. The high content of protein, lipids. It contains vitamins (A, E, K and C, group B, PP, and H), fatty acids, alkaloids, phenols. Minerals: potassium, magnesium, zinc and selenium, manganese, copper.

KBZHU: Protein – 15-15.5 g; fat – 65 g; carbohydrates – 7-14 g. Calorie content per 100 grams ranges from 654 to 670 kcal.

Benefits: Improving the absorption of nutrients from other foods, a long-term feeling of fullness, facilitating the diet. The level of glucose in the blood decreases, the intestines are cleansed. Walnuts are great for weight loss. Also, walnut helps the brain, improves memory, and relieves nervous tension.

Cons or harm: Overeating can be poisoning, irritation of the oral mucosa. With colitis, enteritis, problems with blood clotting and allergies, it is impossible.

Where you can add: Add walnuts in the morning to porridge, casseroles, and pp-desserts. The walnut is combined with eggs, herbs, honey, dried fruits. They are added to sauces, salads, appetizers, and meat. An example of a dish is apples baked with honey and nuts.

Cost: 800-900 rubles per 1 kg. Sell ​​with shells, peeled. There is a product in every store.

Verdict: One of the healthiest nuts. Enough 6-10 kernels a day in the morning to get satiated and recharged with energy, without going over the total calorie content. Recommended by nutritionists for regular consumption (in reasonable amounts).



General characteristics: It is a teardrop-shaped brownish-red nucleus. The aromatic taste intensifies after frying. Lots of fatty acids, vegetable protein. The composition includes bioflavonoids, arginine, fiber. Vitamins from group B, E, K, PP, and C. Trace elements: potassium, phosphorus, calcium, zinc, manganese, and iron.

KBZHU: Protein – 18-19 g; fats – 57-58 g; carbohydrates – 15-16 g. Calorie content per 100 grams – 645 kcal.

Benefits: Support strength and energy throughout the day, reduce appetite and quench hunger attacks, eliminate stress or fatigue. This type of nuts replaces sweets, normalizes brain function, hormone production, and refreshes the skin.

Cons or harm: When overeating, headache, nausea, gastrointestinal spasms. With allergies, problems with digestion, central nervous system, heart attacks it is impossible.

Where to add: Add almonds to salads, meat dishes, casseroles. It is used as a snack with fruits and is added to cereals for breakfast. Popular pasta and urbech with bread. Recipes: cookies, baked pear with ricotta and almonds.

Cost: 750-900 rubles per 1 kg. They are sold peeled and in shells. It is easy to find in stores, it is sold everywhere.

Verdict: Almonds are an excellent nut for a healthy lifestyle. The maximum portion per day is 8 pieces. More undesirable due to the presence of harmful substances, high-calorie content. In reasonable quantities, almonds will help weight loss, saturate the body with useful elements.



General characteristics: It is a sickle-shaped white-cream kernel with a mild nutty taste, pleasant smell, firm pulp. Less fat, more carbohydrates than other types of nuts. As part of Omega (3, 6, and 9), tryptophan, vitamins PP, K, E, and group B. Micronutrients: potassium, magnesium, phosphorus, iron, zinc.

KBZHU: Protein – 17-18 g; fats – 42-43 g; carbohydrates – 30-31 g. Calorie content per 100 grams – 572 kcal.

Benefits: Cleaning of blood vessels, regulation of cholesterol, long-term saturation. Strength, energy becomes more, the nervous system calms down, the work of the gastrointestinal tract is restored, hormones, psychoemotional state.

Cons or harm: In case of an overdose, allergies, chemical burns. It is impossible for gastritis, pancreatitis, urolithiasis.

Where to add: Add cashews to breakfast cereals, pn-desserts, salads, appetizers or sauces, soups. Combines cashews with meat, dried fruits, and other nuts. Popular recipes include pp-candies, cheesecakes, salad with beets, and mozzarella.

Cost: From 900 rubles for 1 kg of whole kernels. Easily found in large chains and supermarkets. Not always found in small stores.

Verdict: Cashews are ideal for weight loss due to their low-calorie content compared to other varieties. Appetite decreases, protein, fats, energy, vitamins, minerals enter the body. Daily portion – no more than 30 g.

Cashew nuts


General characteristics: It is a small oval kernel of light beige color, the aroma is pleasant, and the taste is buttery, nutty. Many fatty acids and tryptophan, from which melatonin is formed. It contains vitamins B1, B2, C, and E, PP. Trace elements: calcium, potassium, phosphorus, iron, zinc.

KBZHU: Protein – 15-16 g; fat – 56 g; carbohydrates – 28-29 g. Caloric content per 100 grams – 680 kcal.

Benefits: Improving the digestive tract, cleansing the intestines, and removing toxins. The body activates cholecystokinin, which is responsible for satiety, which helps to reduce food portions. Immunity is strengthened, sleep improves.

Cons or Harm: When overeating, a heaviness in the abdomen and a metal taste in the mouth. It is forbidden for allergies, stones in the gallbladder, cholecystitis, obesity.

Where to add: Add pine nuts to salads, vegetable snacks, desserts, or baked goods. It goes well with meat and fish. The recipe is a salad of cabbage, cucumbers, bell peppers and avocado, greens, pine nuts. Dressing with lemon juice.

Cost: From 1000 rubles per 1 kg. Pine nuts are sold in shell or peeled. Are implemented everywhere.

Verdict: Cedar fruits are healthy nuts, but high in calories. Therefore, they are not recommended for problems with weight, but ideal for PP. It is optimal to eat no more than 30-40 g per day.

Pine nut


General characteristics: It is around a white-beige core of two halves. The taste is sweetish, the aroma is bright, and the pulp is firm-elastic. A lot of fat, fiber, protein. Vitamins E, K, C, vitamin A, and group B vitamins. Contains antioxidants, copper, sulfur, potassium, iron, and selenium, fluorine, zinc.

KBZHU: Protein – 16-17 g; fat – 67 g; carbohydrates – 10-11 g. Calorie content per 100 grams – 705 kcal.

Benefits: Cleansing the blood, regulating sugar, stimulating lipid metabolism, and protecting bones and cartilage from the loss of useful components. The growth of muscle mass is activated, the central nervous system is strengthened, the work of the heart and brain improves.

Cons or harm: When overeating, indigestion, headaches. It is impossible for obesity, allergies, liver diseases.

Where to add: Add hazelnuts to cereals and dairy products for breakfast. Taken as a snack with dried fruits and other healthy nuts. Add to sauces, meat, fish, casseroles. A popular recipe is a homemade chocolate with hazelnuts.

Cost: About 900 rubles per 1 kg. Inshell walnuts are slightly cheaper. Implemented in every store.

Verdict: There are a lot of calories in hazelnuts – for weight loss, it is better to choose a nut of a different variety (in terms of useful properties). There are no prohibitions on proper nutrition. Daily portion – 20-40 g, depending on the level of activity, metabolic rate.



General characteristics: It consists of white kernels in a pinkish shell. This refers to beans, although they are called peanuts. Lots of protein, amino acids, vitamins PP and C, B (1, 2, 6, and 9). Contains serotonin, potassium, copper, zinc, iron, sodium.

KBZHU: Protein – 26-27 g; fats – 45-46 g; carbohydrates – 10 g. Calorie content per 100 grams – 622 kcal.

Benefits: Supports health, improves mood and body tone. Forces with energy are added, blood vessels are strengthened, the work of the digestive tract is getting better.

Cons or harm: It is impossible for allergies, varicose veins, obesity, liver and joint diseases, weak intestines. Peanuts are the strongest allergen.

Where you can add: Add the peanuts to the porridge for breakfast and to the dried fruit, fruit, and berries for a snack. Decorate with peanuts pp-baked goods. Peanut butter is spread on bread (you need to choose a paste without sugar). An example of breakfast is oat pancake with peanut butter and banana.

Cost: 300-400 rubles per 1 kg. Sold in shells and peeled, raw, roasted peanuts. It is easy to find in every store.

Verdict: Peanuts are the leader in protein content (because they belong to legumes). This is a popular product with proper nutrition, which is explained by the balance of the composition, low calorie content, and low price. Per day – no more than 12-15 pieces. It is best to limit your intake of peanuts if you are prone to allergic reactions.



General characteristics: It is a greenish core with a soft texture and buttery nutty flavor. A lot of protein, arginine, dietary fiber. Vitamins A, E, K, and group B. Minerals: potassium, phosphorus, manganese, iron, zinc, and copper.

KBZHU: Protein – 20 g; fats – 50-51 g; carbohydrates – 7-8 g. Calories per 100 g – 556 kcal.

Benefits: Increased tone, getting rid of fatigue, a long feeling of satiety, and energy saturation. This type of nuts does not cause a sharp jump in insulin, does not allow excess calories to be converted into body fat.

Cons or harm: With regular overdose, kidney problems, risk of aflatoxin contamination. It is impossible for allergies, intolerances.

Where you can add: Add pistachios to pp-desserts (sweets, cookies, chocolate), ice cream. Complemented by salads and cheeses. Add to pate, meat, poultry and fish.

Cost: From 1000 rubles per 1 kg. Usually sold in a shell. Before that, they are fried, heated to open. They are often found in stores.

Verdict: Pistachios are good for weight loss and PP due to their low glycemic index and calorie content. One of the leaders in protein content. It is important to choose nuts that are fresh, not stale.



General characteristics: It consists of large crescent-shaped kernels, buttery taste and firm flesh. Lots of omega-3 acids, fiber, bioflavonoids. It contains vitamins B, E and C, magnesium, manganese, copper, zinc and selenium.

KBZHU: Protein – 14-15 g; fats – 66-67 g; carbohydrates – 4-5 g. Calorie content per 100 grams – 656 kcal.

Benefits: Restoring energy reserves, supplying nutrients to the body and protecting the skin from cellulite. Useful nuts cleanse the intestines, increase the blood flow to the tissues, and normalize the functioning of the thyroid gland, heart and blood vessels.

Cons or harm: From overeating, nausea, vomiting, difficulty breathing. Nuts should not be used for obesity, allergies, and a weakened digestive tract.

Where to add: Brazil nuts are usually consumed separately, without everything. Add to salads, pastries, cheeses, dried fruits. Recipes: cheese cakes, pp-cupcakes.

Cost: About 1000 rubles per 1 kg. Not found in every store. This species is often sold without shells.

Verdict: Healthy, but high in calories. It is also one of the most expensive types of nuts. Suitable for proper nutrition and weight gain. For weight loss, nuts are not the best option. The norm per day is 1 or 2 nuts, somewhere between 30-50 g.

Brazilian nut


General characteristics: It is a rounded cream-colored kernel, and the taste is like a hazelnut, only more delicate. Lots of lipids and fatty acids, oils. It contains vitamins A, E, PP, group B. Minerals: magnesium, phosphorus, iron, copper.

KBZHU: Protein – 7-8 g; fats – 75-76 g; carbohydrates – 5-6 g. Calorie content per 100 g is 718 kcal.

Benefits: Suppress appetite, prevent belly fat deposits, energize. Metabolism speeds up, stress levels decrease. For skin, hair, vision, the product is no less useful.

Cons or harm: In case of overdose, gastrointestinal disorders, rash and cough, interruptions in blood pressure. Forbidden to use for allergies.

Where to Add: This type of nut is usually eaten alone. Add to light vegetable salads, breakfast cereals. A popular recipe is pp-macadamia candy.

Cost: From 1000-1500 rubles per 1 kg. For Russia, macadamia is an unusual, exotic product that is not sold everywhere. Implemented in a shell.

Verdict: Although macadamia contains a lot of calories and fats, it is low in carbohydrates – this makes it possible to use it while losing weight. No more than 15 pieces are recommended per day. Some of the best nuts for a healthy lifestyle and improving the diet, but with a high cost and low prevalence.



General characteristics: The kernels are like a walnut, but more elongated. The smell is nutty, and the taste is soft, buttery, creamy. Lots of lipids, fiber, fatty acids. Complete set of vitamins, zinc, selenium, magnesium, no sodium.

KBZHU: Protein – 9-10 g; fats – 72 g; carbohydrates – 4-5 g. Caloric content per 100 g – 691 kcal.

Benefits: Saturation with energy and strength, normalization of cholesterol, blood glucose, acceleration of metabolic processes. Intracellular metabolism improves, the digestive tract and immunity function is supported, and the condition of the skin improves.

Cons or Harm: Overeating, indigestion, heaviness in the stomach, weight gain. Caution for diseases of the digestive system, liver, pancreas.

Where to add: Add pecans to salads, appetizers, first courses or main courses. An excellent combination for pecans with rice, cheeses, mushrooms, poultry and fish. Choose nuts for your daytime snack.

Cost: From 1400 rubles per 1 kg. An exotic product for Russia, therefore it is rarely found, usually in large stores.

Verdict: Can be used as a variety. Pecans are very high in calories, relatively high in fat, and low in protein, so it is better to refrain from losing weight. The exception is a high activity during the day, regular intensive training. Nuts with proper nutrition are useful but in an amount of no more than 25 g per day.



Any nut contains a large amount of fat, calories, therefore, you need to consume the product and introduce it into the diet wisely. You cannot completely abandon it if there are no prohibitions. It is better to choose and combine 3-4 of your favorite types of nuts.

Usage tips:

  1. View – it is better to take raw nuts in the shell, this will keep the benefits longer.
  2. Soaking – not only will the dirt go away, but also bitterness, an unpleasant aftertaste.
  3. The daily rate is no more than 30 g per day (varies for different varieties).
  4. Reception time – in the morning with breakfast, at the first snack or lunch, not later.
  5. Combinations – the nut is better absorbed with herbs, dried fruits, vegetables.
  6. Allergy test – checking the reaction for 1-3 pieces during the day.

The composition, proportions of components, calorie content differ in different species, which affects the beneficial properties. To choose the right nuts, you need to know what the goal is. It can be losing weight or gaining weight.

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