Whether as a snack between meals or as a crunchy ingredient in muesli, porridge or granola, nuts are a true classic that no diet should be without. However, many people are unaware of just how many vitamins and minerals are actually found in nuts. This much can be revealed: they are true vitamin bombs.
The nutrients contained in this superfood support our body in vital processes and play an important role when it comes to our health.
With just a handful of nuts a day, you take in, for example, vitamins A, B and E and are supplied with important nutrients such as calcium, potassium, magnesium and zinc.
Organic nuts from VERIVAL - try them now!
We have taken a closer look at the most important vitamins and minerals in nuts and examined them in more detail.
Which vitamins are actually contained in nuts?
To give you a brief overview, we have put together a table of the most important vitamins found in nuts!
| Vitamin B1 (thiamine) | 900 μg |
| Vitamin B2 (Riboflavin) | 155 μg |
| Niacin (Vitamin B3) | 15400 μg |
| Vitamin B5 (pantothenic acid) | 2900 μg |
| Vitamin B6 (pyridoxine) | 440 μg |
| Biotin (Vitamin B7) | 34 μg |
| Folic acid (vitamin B9) | 169 μg |
| Vitamin E (alpha-tocopherol) | 10027 μg |
Vitamin E: nuts and their anti-aging effect
If you take a closer look at the vitamins in nuts, you will quickly see that they contain a considerable amount of vitamin E, which, due to its antioxidant effect, protects our cells from free radicals and thus from damage.
In addition, the fat-soluble vitamin has an anti-inflammatory and immune-boosting effect. According to doctors, the effect of vitamin E should not be underestimated, especially for joint diseases such as arthritis or arthrosis.
In addition, the antioxidants contained in nuts slow down the aging process of our cells and keep our skin young.
In principle, the rejuvenating vitamin can be absorbed through a wide variety of nuts. However, almond and hazelnut contain a particularly large amount.
However, care should be taken when processing nuts. When hazelnuts, pine nuts and walnuts are heated, they lose an average of 10% of the valuable vitamin.
It is therefore advisable to enjoy the kernels as unprocessed as possible or as nut butter. For example, they are a popular topping for porridge or give your muesli that extra crunch.
Vitamin B: A handful of focus with the right nuts
Nuts are considered a miracle weapon when it comes to increasing concentration. This is precisely why they are an important component of trail mix. Just a handful of nuts a day has an effect and supports our grey matter at work.
The reason for this is their high proportion of B vitamins, which have a positive effect on our brain and nervous system.
However, the group of B vitamins can be divided into eight different types, each of which has different functions in the body.
For example, vitamin B1 (thiamine) helps to obtain energy from carbohydrates needed for normal heart and brain function. Peanuts, in particular, contain high doses of this vitamin.
Vitamin B3 (niacin), on the other hand, is found primarily in almonds but also occurs in macadamia nuts. It not only ensures healthy skin but also reduces tiredness and fatigue. For this reason, vitamin B3 is very popular with athletes.
We also rely on nuts as energy suppliers in our VERIVAL Sport products so that nothing stands in the way of an active morning.
Vitamin B9 (folic acid) is particularly important for blood formation. Too low folic acid levels promote calcification of the arteries and thus increase the risk of heart attack and stroke.
Unfortunately, folic acid deficiency is not uncommon, which is why it is particularly important to get enough of it from food. Vitamin B9 is found in most nuts, so it is worth reaching for nut mixes.
Vitamin B12 in nuts – is that possible?
Unfortunately, no nuts contain vitamin B12. This vitamin is mostly found in animal-based foods, which is why vegetarians and vegans need to look for plant-based substitutes. Unfortunately, nuts are not a suitable substitute because they do not contain vitamin B12.
Since vitamin B12 is essential for metabolism, you should not go without it under any circumstances. A deficiency can have many consequences. Nuts are real all-rounders when it comes to nutrients and vitamins, but they can't help you here.
Calcium: nuts as an alternative to milk
But nuts not only contain lots of vitamins, they also contain a range of minerals that are essential for our body. In addition to magnesium, potassium, copper and zinc, the bone-strengthening calcium is one of the most important of these.
Did you know, for example, that almonds contain twice as much calcium as yogurt? This makes nuts particularly interesting for those who follow a vegan diet or avoid dairy products.
Whether you're vegan or not, our homemade almond milk is definitely a smart alternative to cow's milk.
Calcium not only strengthens our bones and teeth, but is also important for our muscles and nerves and protects us from inflammations and allergies.
Magnesium: nuts for strong nerves
In addition to vitamin B, nuts contain another nutrient that helps us to keep our nerves : magnesium.
This mineral plays a major role in the maintenance of our bones and teeth and is responsible for a wide range of muscle functions and metabolic processes.
A magnesium deficiency, for example, manifests itself in the well-known muscle cramp. However, twitching eyelids, headaches, exhaustion, insomnia and concentration difficulties can also indicate a magnesium deficiency.
A daily portion of nuts is an easy way to avoid a deficiency. Brazil nuts, for example, are particularly high in nerve-strengthening magnesium. But cashews and almonds are also full of it.
Which nut is the healthiest?
As you can see, nuts truly deserve to be called “superfoods”. However, one important question still remains: which nut is the healthiest?
Finding an answer to this question is not that easy, because whether cashews, peanuts, almonds or other nuts – each has its own advantages.
While almonds, for example, are a small all-rounder with a big impact, providing many B vitamins, cashews score points with their comparatively low fat content. Peanuts contain a lot of vitamin E and Brazil nuts provide you with magnesium.
Therefore, our conclusion is: try your way through the entire range of nuts and find out which nut suits you, or combine the little all-rounders according to your mood.
Try your way through the VERIVAL nut assortment now
Frequently asked questions
Which nuts have the most vitamins?
It is rather difficult to give a clear answer here. All nuts have their advantages! Almonds are an all-rounder when it comes to B vitamins, while cashews, for example, have a very low fat content.
Which nuts should you eat every day?
A handful of mixed nuts is the maximum you should have in a day. Since nuts usually have a high fat content, you should avoid over-consumption, otherwise you will consume too much. Although the fats in nuts are mostly healthy, you should still be careful.
Do nuts contain vitamin B12?
Unfortunately not. Nuts do not contain vitamin B12, which is only found in sufficient quantities in meat, fish and dairy products. This is another reason why vegetarians should consider taking a supplement!
How many nuts can you eat in a day?
The daily dose of nuts should not exceed a handful or 25 grams per day. If you don't have a scale with you, the basic rule is that a handful of nuts is usually more than enough!
What happens if you eat too many nuts?
Eating too many nuts can have various side effects. Due to the high fat content of nuts, overconsumption can have a pro-inflammatory effect. In addition, the high fiber content can cause digestive problems.
Are nuts good for the liver?
The exact answer to this would be a little more difficult to formulate, but you can basically assume that it is. In people who eat a lot of nuts, it has been found that the liver is less fatty. Thus, nuts can contribute to normal liver function.
