Health benefits of nuts and ways to use them

benefits of nuts

Nuts are a great source of nutrients, healthy fats and proteins. They are wonderful as a healthy snack, but you can also make many interesting and delicious food creations from nuts. Here you can read about the different nuts that Centralsun e-shop sells.


Cashew nuts have become popular all over the world for their wonderful taste and extraordinary healing effects. Not all fats are harmful, some types of fat can contribute to the health of your heart. If you think that becoming a vegan would mean giving up on all your favorite creamy foods and desserts, think again. The high fat content of cashews makes them an ideal food to make cream / sauce / milk.

Soak raw cashew nuts in water for 2-3 hours and rinse the nuts thoroughly, then process in a food processor or blender until smooth, adding water to achieve the desired consistency. This way you can make a delicious creamy sauce or sandwich spread. Fthere ar so many options that you can use for flavoring – add garlic, dill, sun-dried tomatoes, curry, coriander, chilli or some other favorite spice to the mixture – the possibilities are endless! Don’t forget the salt.

In exactly the same way, cashews can be made into a dessert similar to curd cream. To do this, add a sweetener of your choice and enjoy it with fresh berries.

india pähkli kreem   vegan juust

In addition to sauces and creams, it is possible to make many other delicious treats with cashews – make vegan cheese, toast pieces of cashew nut into muesli, make peanut butter or cashew milk. You can also add cashews to rice dishes, salads and sprinkle on banana bread before putting it in the oven.

Centralsun e-shop sells whole cashew nuts and mylk cashew that are just cashew halves and pieces, which are ideal for making creams / sauces etc. Pieces of cashew nuts are significantly cheaper than whole nuts. Check out the selection HERE



Walnut, originally believed to be of Persian origin, is a great superfood, in many ways. Being a rich source of protein and fiber, walnut smoothies help you feel more full for longer than usual. However, walnuts also contain, for example, copper and phosphorus, which are essential for maintaining optimal bone health. This superfood also helps cleanse the internal digestive tract and supports the intestines. Walnut has prebiotic properties.

Lauri Byerley, a leading researcher at Louisiana State University in the United States, found in his research that eating walnuts daily increased the proportion of Lactobacillus, Ruminococcus, and Roseburia bacteria in the gut, which improve intestinal function.

A rich source of vitamin B complex – roasted unsalted walnuts – is also essential for fetal growth. A study published in the European Journal of Epidemiology noted that when mothers consumed a nut-rich diet (including walnuts) during the first trimester of pregnancy, the baby had increased neurological development.

But what can be made from walnuts? Throw a handful of coarsely chopped walnuts over steamed green vegetables, such as green beans, broccoli, or asparagus, or shake them over Asian-style fried vegetables, or curry vegetables.

By the way, walnut is also the best baking nut, especially because it retains its pleasant crunchy consistency in baked goods. Quick breads, pastries, cookies, buns and cakes are examples of pastries where you can successfully use walnuts. Be sure to put healthy, delicious and crunchy walnuts in your brownie – it’s an incredibly delicious combination! Walnuts are a common ingredient in granola, but they are also very good for sprinkling on, for example, hot oatmeal in the morning. Walnuts are also good in pestos.

P-Hkli    P Hklid M Sli


Almonds – perhaps the most perfect snack in the world – date back to ancient times on the fertile soils of the Mediterranean, where they were highly valued. Almonds are an excellent source of vitamin E, magnesium and manganese, fiber, copper, phosphorus and riboflavin.

Almond milk, one of the most popular alternatives to regular milk, can also be made at home, flavoring it with stevia or vanilla. You can add almonds to salads, yoghurt or muesli making your food even healthier and tastier. One nice tip is to put almond butter on celery or apple. Or use unsweetened almond milk in smoothies and sauces, or why not in pancakes.

Prepare almond milk like this:

Add the soaked almonds, water, salt or other additive to the blender and blend until smooth.
Strain using a nut milk bag or a thin cotton cloth. Pour the milk into a jar and store in the refrigerator.

pähklibatoon    mandlipiim


Who can resist hazelnuts? However, this sweet nut is not only delicious but also healthy! Hazelnuts are said to have originated in China more than 5,000 years ago. In ancient China (c. 2000 BC), hazelnuts were considered a sacred food, and in ancient Greece (c. 40 AD), doctor Dioscorides wrote that hazelnut paste could cure coughs, colds and even baldness.

Beta-sitosterol, a compound found in hazelnuts, reduces the risk of breast and prostate cancer. Several studies have concluded that hazelnuts contain alpha-tocopherol (a type of vitamin E), which reduces the risk of bladder cancer.

Hazelnut is perfect for desserts. When ground, hazelnuts are a great condiment, for example in coffee! Hazelnut is a popular ingredient in chocolate-nut butter, often popularly referred to simply as “Nutella”, which is also easy to make at home. Hazelnuts can also be made into a nutbutter that can be used in the same way as almond butter, and of course hazelnut milk, which is also very easy to make at home!

Make hazelnut chocolate-nut butter as follows:

Lightly roast the hazelnuts and let them cool. In a blender, blend soft dates with raw cocoa and a little water. Once the nuts have cooled, then belnd the nuts in a blender into a nut butter. Let it cool again. Then add the nut-cocoa mix to the peanut butter and stir until the 2 mixtures are evenly mixed. Spread on pancakes, rice bread, apples or just eat with a spoon.

You can also add avocado to this cream to add creaminess.

sarapuupähklikreem    sarapuupähkli kreem


Pistachios are known for their high protein content, calcium, iron, oleic acid and antioxidants. In addition, they are rich in vitamin B6 and are also high in potassium. Pistachios are also incredibly supportive of the blood, immune system, cardiovascular system, as well as muscles and nervous system. Pistachios are also high in fiber and are supportive of intestinal bacteria. Raw pistachios are very beneficial for constipation, dry skin and also support liver and kidney function.

They are definitely suitable for various salads and rice dishes. Cakes, ice creams, cookies and other desserts are often decorated with crushed pistachios. Pistachios are also wonderful for making raw cake and energy balls / bars. Pistachios can also be made into nutbutter and why not pistachio milk!

The pistachios sold in the Centralsun e-shop are without shell, not roasted and also without added salt! You can find the selection of nuts HERE.

Pistaatsia Magustoit    Pistaatsia Kook


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