Nuts for the nerves

Why they play an important role, especially in nervous disorders.

Nuts are an essential part of a healthy diet and their positive effects on the body are numerous. They play a particularly important role with regard to the nervous system. But nuts are not only healthy, they are also incredibly versatile and delicious. As small power packs full of nutrients, they are ideal as a snack between meals or as an ingredient in many creative dishes. They provide essential vitamins, minerals and fats that support, strengthen and protect the body and nerves. Anyone looking for healthy nerve food will find the perfect companion in nuts - whether for polyneuropathy, restless legs syndrome or simply as a healthy snack for everyday life.

Nuts: Power packs for your nerves

The nutritional richness of nuts is remarkable. Just a handful a day is enough to provide the body with a variety of important nutrients. Magnesium and vitamin B6 in particular are essential for nerve health. Magnesium relaxes the muscles and ensures that nerve signals are transmitted correctly. This is particularly important for nervous complaints such as muscle twitches or cramps. A sufficient intake of magnesium can alleviate these symptoms and support the regeneration of nerve cells. Vitamin B6, on the other hand, is a key building block for the repair and formation of new nerve cells. It helps to regenerate damaged nerve fibers, which is crucial for diseases that affect the nerves.

Omega-3 fatty acids, which are particularly found in large quantities in walnuts, have anti-inflammatory effects and support the cardiovascular system. They are known to reduce the risk of heart attacks, regulate cholesterol levels and promote blood circulation. In addition, they protect nerve cells from oxidative stress, which is caused by free radicals in the body and can damage the nervous system. Studies have shown that people who regularly consume omega-3 fatty acids have a lower risk of suffering from nervous disorders such as polyneuropathy.

Nut Consumption in Germany: Domestic Diversity

In Germany, nuts are an integral part of everyday nutrition. Whether as an ingredient in muesli, as a topping on salads or simply as a snack - nuts are versatile and very popular. On average, Germans eat around 2 kilograms of nuts per year, with walnuts and hazelnuts being particularly popular. These native types of nuts grow in our latitudes and are therefore easily available and sustainable. Walnuts, for example, are not only delicious, but also particularly rich in omega-3 fatty acids, which support the nervous system. Hazelnuts, on the other hand, score points with their high content of vitamin E and folic acid, both of which promote cell regeneration and strengthen the immune system.

In addition to local nuts, exotic varieties such as almonds, cashews and pistachios are also very popular. These nuts often make it onto supermarket shelves in salted form, but caution should be exercised. Salted nuts can increase blood pressure and affect nerve health if eaten regularly. Salted nuts may have a more intense taste, but natural nuts contain all the nutrients in their unchanged form and are therefore the healthier choice.

Which nuts are the best nerve foods?

When it comes to the best choice for your nerves, it's not just about taste, but above all about nutrients. Each type of nut has its own benefits. Walnuts, for example, are considered particularly valuable for the heart and nervous system. Their high content of omega-3 fatty acids makes them a real powerhouse when it comes to supporting the nerves. Hazelnuts, on the other hand, are an excellent source of vitamin E, which protects cells from oxidative stress and thus helps keep nerves healthy.

Almonds are not only a low-calorie alternative to many other nuts, but they also contain a lot of vitamin E, which supports skin health and protects cells. Cashews are also a good choice when it comes to nerve food, as they contain a lot of magnesium, which relaxes and calms the nerves. Pistachios, rich in antioxidants, strengthen the immune system and help the body defend itself against free radicals.

Salted or natural: Which nuts are good for you?

There is a clear difference between salted and natural nuts. Salted nuts may be more intense and tasty at first bite, but they pose health risks, especially if consumed regularly. The high salt content in salted nuts can increase blood pressure and put a strain on the cardiovascular system. In the long term, too much sodium can disrupt the body's water balance and put additional stress on the nerves. Natural nuts are therefore the better choice for healthy nerve food. They contain all the important nutrients in their unchanged form and contribute to strengthening health in a natural way.

If you want to add a little extra flavor to your nuts, you can lightly roast them yourself and use salt sparingly. This way you get the full flavor without burdening your body with too much sodium. A good alternative to salted nuts is nut mixes with dried fruit, which add a natural sweetness and are also a healthy snack option.

Pesto recipes with nuts: delicious nerve food for autumn

Especially on rainy autumn days when you don't want to leave the house, nuts are a wonderful ingredient for delicious, homemade pestos. These are quick to prepare and will keep in the fridge for several days. With different types of nuts, you can conjure up creative and healthy dishes in no time at all that will not only pamper your taste buds, but also your nerves.

1. Walnut Pesto

Ingredients:

• 100 g walnuts
• 50 g Parmesan
• 2 cloves of garlic
• 100 ml olive oil
• salt and pepper

Preparation: Put all ingredients in a blender and process until creamy. Walnut pesto is perfect as a sauce for pasta or as a spread on freshly baked bread. The omega-3 fatty acids not only improve the taste, but also help your nerves.

2. Cashew pesto

Ingredients:

• 100 g cashews
• 50 g fresh basil
• 2 tablespoons lemon juice
• 80 ml olive oil
• salt and pepper

Preparation: Lightly roast the cashews and then mix them with the other ingredients to make a fine pesto. Cashew pesto is particularly creamy and goes perfectly with gnocchi or as a dip for vegetables. The high magnesium content of cashews ensures relaxed nerves and a clear head.

3. Hazelnut pesto

Ingredients:

• 100 g hazelnuts
• 50 g arugula
• 2 tablespoons balsamic vinegar
• 100 ml olive oil
• salt and pepper

Preparation: Roast the hazelnuts in a pan without fat, then put them in a blender with rocket, balsamic vinegar and olive oil. This hazelnut pesto is slightly tart and goes particularly well with potatoes or roasted vegetables. Due to the high vitamin E content, it helps to regenerate cells and strengthens the immune system.

Conclusion: Nuts as valuable nerve food

Nuts offer a wealth of health benefits and are an excellent choice when it comes to strengthening the nerves. Their wealth of nutrients such as magnesium, B vitamins and omega-3 fatty acids help the body fight inflammation. Nuts are true nerve food and their effects on the body and mind cannot be overstated. Not only are they rich in vitamins, minerals and antioxidants, but they also have anti-inflammatory properties and strengthen nerve cells. This combination makes them an essential part of a healthy diet - especially for those who suffer from nervous disorders. Regular consumption of nuts, especially in their natural form, can help reduce inflammation, calm the nerves and reduce the symptoms of conditions such as polyneuropathy and RLS.

In addition to the health benefits, nuts also offer a culinary delight that can be easily integrated into everyday life. They go well in sweet and savory dishes, can be eaten pure or processed, and provide a valuable mix of healthy fats, proteins, and fiber. They show their versatility especially in autumn dishes such as pestos and provide a variety of flavors. This means you can not only enrich your menu with creative recipes, but also actively do something for your health.