Health Benefits of Nuts


Health Benefits of Nuts


(An interesting comparison of some nuts and their nutrition can be found at the end of this article)



Almonds: Lower LDL cholesterol and reduce risk of heart disease.  Good as protection against diabetes by helping to lower blood sugar levels after eating. They are also a good source of Vitamin E, magnesium and potassium. Almonds also good for weight control and loss. Almonds are free in gluten. Click here to buy almonds:


Brazil Nuts: Extremely nutrient rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that neutralizes dangerous free radicals in your body. It is an essential trace element and has been shown to help protect against cancer, heart disease and premature aging. It is beneficial in small amounts, toxic in large amounts. The body does not produce selenium so it must be obtained through food. It has been mentioned as being good for men to eat each day to help prevent prostrate cancer. Click here to buy Brazil nuts:


Cashews: Believe it or not, they are lower in fat than most nuts and 65% of this fat is unsaturated. They are rich in copper, magnesium, zinc, iron, and biotin. Click here to buy cashews:


Hazelnuts or Filberts: Rich in dietary fiber, vitamins, and minerals and packed with numerous benefits promoting phyto-chemicals. They help to protect against diseases and cancers.  They are high in monounsaturated fats which help lower LDL or bad cholesterol. They are rich in the vitamin folate and many important B complex group of vitamins. . They are an excellent source of Vitamin E. Click here to buy hazelnuts or filberts:


Macadamias: They are high in protein, fiber, healthy mono-unsaturated fats, potassium and magnesium. Research also shows when eaten as part of a heart healthy diet cholesterol levels can drop with the largest change being LDL cholesterol. Click here to buy macadamias:


Peanuts: Great source of protein (6.7g per 1oz serving) which is more than any other nut. Peanuts contain mostly monounsaturated and polyunsaturated fats that have been shown to help lower blood cholesterol levels. They are high in fiber, vitamin E and an important source of essential minerals such as magnesium, copper, phosphorus, potassium, zinc, and folate. Peanuts contain the phytochemical resveratrol (the same heart healthy phytochemical found in red wine). Click here to buy peanuts:


Pecans: They are an excellent source of over 19 vitamins and minerals including Vitamin E and A. Pecans have also been found to help lower serum cholesterol when consumed as a part of a heart healthy diet. Click here to buy pecans:  


Pine Nuts: They can be a potent appetite suppressor. They are very high in protein, are an excellent source of fiber, vitamins E, K and niacin. They are an excellent source of magnesium and potassium which is important for maintaining a healthy heart and blood pressure.Click here to buy pine nuts:  http:// Click here to buy pine nuts:


Pistachios: Great source of arginine which helps produce nitric oxide in your blood that can help prevent buildup along your arterial walls. They contain phytosterols that help reduce cholesterol. They contain almost 90% unsaturated fats that also help reduce cholesterol and reduce the risk of heart disease. They contain the antioxidants lutein, beta-carotene and gamma-tocopherol that also can help lower cholesterol. They have a significant amount of protein and dietary fiber.They are also a great source of copper, manganese. Click here to buy pistachios:


Pumpkin Seeds (Pepitas): There is evidence that they may help promote prostrate health in men because of their high levels of zinc. Other studies they may indicate they have some anti-inflammatory benefits with arthritis. They are a great source of magnesium, manganese and phosphorus.  Click here to buy pumpkin seeds (pepitas):


Sunflower Seeds: They are a good source of vitamin E, magnesium, and selenium. Magnesium helps reduce the severity of asthma, lower high blood pressure, help prevent migraine headaches, as well as help reduce the risk of heart attack and strokes. Click here to buy sunflower seeds:


Walnuts: They are a great source of the healthy omega-3 essential fatty acids (found to help protect the heart), help promote better cognitive function and provide anti-inflammatory benefits for asthma, rheumatoid arthritis eczema and psoriasis. They also contain the antioxidant compound ellagic acid which is known to fight cancer and support the immune system. And the have been found to help maintain or increase the elasticity of the arteries resulting in a lowering of blood pressure. Click here to buy walnuts:



Interesting comparison of nuts and their nutrition:

Lowest calories per 1 oz serving:  Pistachios, Cashews (160)

Largest calories per 1 oz serving: Pecans, Macadamias (200)


Largest number of kernels per 1oz serving: Pistachios (49)


Most dietary fiber per 1oz serving: Pistachios, Almonds, Hazelnuts, Pecans (3g)

Least dietary fiber per 1oz serving: Cashews (1g)


Most protein per 1oz serving: Pistachios, Almonds (6g)

Least protein per 1oz serving: Macadamias (2g)


Least saturated fat per 1oz serving: Almonds, Hazelnuts (1g)

Most saturated fat per 1oz serving: Macadamias (3g)


Least total fat per 1oz serving: Pistachios (13g)

Most total fat per 1oz serving: Macadamias (22g)


Most monounsaturated fat per 1oz serving: Macadamias (17g)

Least monounsaturated fat per 1oz serving: Pistachios (7g)


Most polyunsaturated fat per 1oz serving: Walnuts (13g)

Least polyunsaturated fat per 1oz serving: Macadamias (0g)


Most carbohydrate per 1oz serving: Cashews (9g)

Least carbohydrate per 1oz serving: Macadamias, Pecans, Walnuts (4g)