by David Johnson
man eating nuts

There is a common belief about nuts containing high amounts of fat and calories therefore causing a lot of people to avoid eating them. But on the contrary, nuts are very healthy and an important component of a balanced diet. The fats contained in nuts are naturally occurring monounsaturated fats which do not pose threat to our health unlike the saturated fats contained in junk food. Some of the health benefits of monounsaturated fat include:

blood sugar regulation

providing essential nutrients

lowering cholesterol

reduce the risk of heart disease

weight loss

Nuts provide a fairly high amount of protein per serving. It is said that a handful of nuts can provide up to 20% of your daily requirement of protein. Nuts are an important variable that must not be left out of your diet. Eating just a small portion of nuts can greatly improve your health in many ways. Nuts are delicious and convenient snacks that can be eating anywhere and anytime. They are especially good for all sorts of diets, such as ketogenic diet, Paleolithic diet, vegetarianism, and veganism, because it helps you feel full and eventually aids in weight loss.

Research shows that even though some nuts may be relatively high in calories, the human body does not absorb them all, as some of the fat remains trapped within the fibrous wall of the nut during digestion.

As you can see it is impossible to spell ‘’Nutrition’’ without ‘’nut’’. Read on to learn more health benefits of divers nuts and how they can be added to your diet.


Brazil Nuts

Brazil nuts are edible seeds that are harvested from the South American Bertholletiaexcelsa or commonly known as the brazil nut tree. These nuts are native to the Amazon rainforest in Brazil, hence the source of their name. Brazil nuts are excellent sources of fiber, healthy fats, protein, and selenium. One of the most outstanding health benefits of brazil nuts is its selenium content. Selenium is an essential mineral with antioxidant properties. Selenium cannot be produced by our bodies and can only be absorbed from our diet. A single brazil nut can provide the daily recommended intake of selenium. The nutrients and Omega 3 fatty acids in Brazil Nuts also make them effective for improving skin quality.

Recipe: Slightly roasted brazil nuts with homemade chicken salad.


Almonds are the edible seeds of the prunusdulcis, commonly known as the almond tree. Although the almond trees are native to Iran, the USis currently the largest almond producer in the world. Almond are usually sold raw or roasted with their shells removed. Almond nuts are richly packed with loads of vitamins, minerals, antioxidants, and healthy fats. One serving of Almond nuts can provide up to 50% of a person’s daily requirement in vitamin E, magnesium, and manganese which help manage blood sugar and blood pressure levels. Almonds aid in weight loss because they are low in carbohydrates but high in protein and fiber. Almonds contain protein, zinc, vitamin K, magnesium, calcium, and copper which go a long way in boosting bone health.


All nuts contain heart-healthy omega-3 fats, walnuts are richly packed with ALA (alpha-linolenic acid). According to research, ALA may help heart arrhythmias. Walnuts have also been suggested to be as effective as olive oil in reducing inflammation and oxidation caused by the consumption of fatty foods. Eating around 8-10 walnuts a day is advised to achieve benefits.


Cashews deliver a reasonable amount of protein to your diet. They are also rich in minerals like iron and magnesium which improve thinking and memory skills.


Pistachios are especially rich in Vitamin B6, which is important for maintaining a good and healthy hormone balance. Pistachios are also a good recommendation for people with period problems. Pistachios contain good levels of lutein and zeaxanthin, which are two antioxidants very important for protecting the eyes. Being the only nuts to contain two important as well as potassium and fiber, it is a good option to incorporate them into your diet.


Peanuts are highly packed with a mineral called folate which is essential for the development of the brain. Peanuts are a great choice for vegetarians and pregnant women. It is filled with a number of vitamins and minerals and is very versatile in various cooking or dishes.

Other healthy nut options are Macadamia and hazelnuts.  Legumes generally referred to as nuts are a good source of protein, good for the heart, and a good weight loss snack option.

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