Raw nuts: What you should consider when buying

Eine bordeauxrote Schale kippt und lässt verschiedene rohe Nüsse wie Mandeln, Haselnüsse und Cashews auf eine Holzoberfläche fallen.

Why nuts are healthy powerhouses - nutrients, freshness & tips

Brazil nuts, cashews and macadamias - nuts are not only a popular snack, but also excellent sources of nutrients and outstanding suppliers of healthy fats, proteins and vitamins. They are particularly popular in autumn and winter. Despite their high fat content of up to 70 per cent, nuts are not only delicious but also healthy. Numerous studies have shown that eating nuts can support the cardiovascular system. This is mainly attributed to the healthy fats contained in nuts.

Nuts are also real health boosters: they are rich in protein and fibre and contain plenty of magnesium, iron, selenium and zinc. They also contain vitamin E, folic acid and other B vitamins as well as numerous phytochemicals. Eaten in small portions, they keep you full for a long time and easily increase your energy levels.

There is hardly any other time of year when so many nuts are cracked as in autumn and winter. But how can you actually tell if a nut is fresh?

Natural nuts retain all of their valuable vitamins, minerals and antioxidants. Roasting and salting, on the other hand, considerably impairs the nutritional and physiological properties of the nuts. Roasting makes the nuts more brittle and the membranes more permeable to enzymes, which facilitates fat absorption. Natural nuts are sold without additives or processing, which means they retain their natural vitamins, minerals and antioxidants. In contrast, roasted or salted nuts lose many of these valuable ingredients. Processed nuts often contain sugar, salt or unhealthy fats, which can significantly reduce the health benefits of nuts. Natural nuts, on the other hand, are free from such unhealthy additives and offer pure, unadulterated nutrition. For example, natural peanuts only contain 18 mg of sodium per 100 g, whereas roasted and salted peanuts can contain up to 813 mg. This high salt intake is not necessary for the body and can cause long-term health problems.

Nuts develop their full flavour when fresh, but what else is there to consider when buying them?

High-quality products often come from controlled cultivation areas and are produced sustainably: In contrast to conventional farming, the production of organic nuts does not involve the use of synthetic chemical pesticides and fertilisers, which not only protects the environment but also increases worker safety. These sustainable cultivation methods promote the natural health of the soil and plants, which has a positive effect on the quality of the nuts. In addition, no harmful chemicals are used in the processing of organic nuts. Instead, gentle methods such as pressure and carbon dioxide are used, which not only protect the nuts but also preserve their natural flavour. This combination of factors means that organic nuts often have a more intense flavour and a crunchier texture. Certificates such as the organic seal are a reliable indication of this quality. The packaging also plays a decisive role in the freshness of the nuts. Airtight packaging that keeps out light and moisture is ideal. Fresh nuts in their shells are best stored in a net or wooden crate to extend their shelf life.

Tips

Due to their relatively high fat content, nuts become rancid easily. Chopped nuts in particular spoil quickly. It is therefore best to buy whole nuts. They should always be clean and intact and should not smell musty or be discoloured. It is better not to put packs with a few darker-looking or damaged specimens in your shopping basket.
If the "inside", i.e. the seed, is white, the nut is fresh. The more yellowish the inside looks, the older it is. Alternatively, a shake test is also suitable: if the kernel rattles in the shell, it is dried out and old. However, this only applies to hazelnuts.
Trust your senses: Beware of nuts with dark spots or a musty flavour! Dark spots or discolouration indicate overcooking. If the appearance, odour and taste are flawless, you can still use the nuts.
Nuts with shells stay fresh for longer if they are stored in a cool (10 to 15°C), dark and dry place. A storeroom or pantry is ideal. Due to their high fat content, nuts also tend to absorb other flavours. It is therefore advisable to store shelled nuts in an airtight container in the fridge.