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Amazing Health Benefits of Nuts

Updated on April 20, 2010

First I have to say that I have never liked nuts much. But the more I read about the amazing health benefits of nuts the more determined I am to eat them. I didn't grow up exposed to nuts so I didn't dream of eating them until after I was married. Being a stubborn one it took me awhile to come around. But I am so glad I did. Nuts are so good for you and make a wonderfully healthy snack - one I gladly let my kids eat whenever they want.

Nuts have gotten a bad reputation in the past for being too fattening. Yes they do contain fat, but it is a good kind of fat that really helps your body. As I have said many times before, everything in moderation, including nuts. In order to convince you to eat nuts every day I thought I would put together a hub about the various nuts and each one's nutritional benefits. This will make it easy for me to convince other holdouts on why everyone should eat nuts.

Almonds - Almonds have the most nutritional benefits of all the nuts. They contain many vitamins and minerals including Vitamin E, magnesium, potassium, zinc, iron, calcium (more than any other nut), selenium, copper, niacin, phosphorus, and even fiber. Almonds are good for the heart (lowers cholesterol) and brain and can also prevent cancer. Like most nuts, almonds are full of monounsaturated fats that help balance your cholesterol. Almonds also can give you an energy boost. If you don't get dairy in your diet like my daughter, almonds are one of the best nuts you can eat because they have so much protein and calcium.

Cashews - Cashews are actually seeds, but are typically considered a nut, so I will include them here. They are high in protein as well as several essential minerals such as magnesium, iron, manganese, phosphorus, copper and zinc. Cashews are one of the lowest in fat of all the nuts, but yet they are still loaded with a good kind of fat that lowers the risk of heart disease.

Hazelnuts - Hazelnuts are another nut that is high in Vitamin E, in fact they have the highest levels of Vitamin E of all the nuts. But what is so great about Vitamin E? Well, it helps the heart, which is why nuts are so heart healthy. Vitamin E also helps the reproductive system as well as all the muscles in our body. Hazelnut oil is high in linoleic acid. There are several B vitamins that are found in hazelnuts that are essential in blood formation and mental health.

Macadamia Nut - Macadamia nuts have many health benefits as well, including providing our bodies with much needed antioxidants, phytochemicals, minerals, fiber, protein, vitamins, and monounsaturated fats.

Peanuts - Here is another nut that isn't really a nut. Peanuts are legumes and come from the same family as beans and peas. But we enjoy them as nuts and they are the most common nut eaten in the United States so I am including them. Peanuts are high in protein and potassium as well as Vitamin E, iron and calcium. Roasting peanuts increases the antioxidant levels and suddenly they have more beneficial antioxidants than apples, carrots, beets and some berries.

Pecans - Pecans are the only nut that originated in North America and are full of health benefits too. Pecans have a high level of Vitamin E which reduces the risk of coronary heart disease. Combine that with its ability to lower cholesterol and this is a very heart friendly nut. Pecans are a nutrient dense food, meaning that you get a lot of nutritional benefit from a small amount of food. There are at least 19 vitamins and minerals contained in pecans.

Pine Nuts - Pine nuts are another seed that come from pine trees. These healthy "nuts" are very high in protein, have numerous antioxidants and have been shown to act as an appetite suppressant. There are some unique benefits to pine nuts such as being the only natural source of pinoleic acid (stimulates hormones and suppresses appetites), being high in oleic acid and loaded with iron.

Pistachios - Pistachios are a very nutrient dense food. They have 30 vitamins, minerals and phytonutrients. They also contain fiber and protein. Pistachios help purify the blood and lubricate the intestines (helps with constipation).

Walnuts - If you don't like fish, but want to get your daily dose of omega 3s then add walnuts to your diet. These nuts have the highest levels of omega 3s of any of the nuts. Of course they are also high in protein (actually one of the best plant sources of protein around), fiber, antioxidants and Vitamin E.

While nuts are fantastic for everyone's health, they are particularly good for people who have heart problems or high cholesterol. Eating a varied diet that includes nuts is a great way to take care of your body and especially your heart. I hope I have convinced you to start eating more nuts, because I have certainly convinced myself.


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    • profile image


      9 years ago

      Excellent articles, really helpful. I am finding this type of topics and finally I got it. Thank you for this nice hub.

    • ronaldoh profile image


      9 years ago from England

      A good read and I'm nuts about nuts!

    • cupid51 profile image


      9 years ago from INDIA

      Very nice information. I like almonds, cashews and peanuts but due to my high cholesterol level I was avoiding it. Now I can happily consume my favorite nuts without worry! Thanks for the great and helpful hub!

    • katiem2 profile image

      Katie McMurray 

      9 years ago from Westerville

      I love nuts and eat raw almond and walnuts just about everyday! Great nut hub! Thanks and Peace :)

    • Jennifer profile imageAUTHOR


      9 years ago

      billysgomez - I would count the peanuts in a chocolate bar, but that is just me.

    • couponalbum profile image


      9 years ago from Sunnyvale, CA

      I love nuts. Great hub and very informative. Liked your other hubs too! Joining your fanclub and would like to invite you to join mine.

    • midnightbliss profile image

      Haydee Anderson 

      9 years ago from Hermosa Beach

      great information on different kinds of nuts. i love eating nuts but only peanut and cashew are common here in my place

    • billysgomez profile image


      9 years ago

      I never knew that peanuts have health benefits. This includes the peanuts that are found in chocolate bar right?

    • Video Express profile image

      Video Express 

      9 years ago from Boston, MA

      Wow! I knew peanuts weren't nuts. But, had no idea about cashews. I love nuts thanks for all of the great Hub on them.

    • Nemingha profile image


      9 years ago

      Yum, I love most types of nuts, especially cashews. Great choice of hub!

    • lovelypaper profile image

      Renee S 

      9 years ago from Virginia

      I'm glad Almonds are so healthy for you. I'm trying to grab these at work for a snack instead of junk food. Great hub.

    • calicoaster profile image


      9 years ago

      This is a great hub. I really recommend everyone to read this, as I myself find that by adding just few nuts in my morning breakfast cereal, gives real power boost to me, for my whole day. I even feel less hungry and have overcome the tendency of eating anything without thinking. Thanks for sharing! (I love almonds and cashews!! :) )

    • edguider profile image


      9 years ago

      Great hub, I love almonds. I have also heard that Brazil nuts are known to help men in the bedroom :)

    • elayne001 profile image


      9 years ago from Rocky Mountains

      Great hub and very informative. I have started incorporating nuts more into my diet because of the health benefits. Especially almonds.

    • HealthyHanna profile image


      9 years ago from Utah

      I have found the good fats in almonds make a big difference in the way I feel. My biggest problem is stopping a just 2 or 3. Pineuts are another nut that I simply cannot seem to stop eating a small handful of. I was suprised to know they should suppress the appitite.

    • jjmyles profile image


      9 years ago from Pacific Northwest

      Great Hub! I love cashews and pecans. And Knowing they're are a health food is great.

    • ladyjane1 profile image


      9 years ago from Texas

      Great info. I have always like some nuts but didn't know the benefits. Thanks for sharing.

    • Smireles profile image

      Sandra Mireles 

      9 years ago from Texas

      Thanks for this great list. Very informative.

    • RunnerJane33 profile image


      9 years ago

      I find that eating an almond or two after a meal freshens my breath. Has anyone else experienced this?

    • JenDobson27 profile image


      9 years ago

      We always have a bowl of mixed nuts sitting out for family gatherings, and I absolutely love them, yet I never do it at home!

    • VeggieJenn profile image


      9 years ago

      very informative and now I have a taste for some almonds! Thanks :o)

    • entertianmentplus profile image


      9 years ago from United States

      I also love nuts I found you hub very interesting thanks for sharing.

    • Austinstar profile image


      9 years ago from Somewhere near the heart of Texas

      The pecan is the Texas state tree! I have some in my back yard. They feed the squirrels mostly. I do seem to have very healthy squirrels.

      I love to put pecan pieces, about a Tbl spoon full on my cereal in the morning or in my oatmeal.

      I eat sliced almonds or walnuts in my fruit and cottage cheese, add a cherry and it kinda sorta tastes like an ice cream sundae!

      Truth be told, I'd rather eat nuts than meat. Cool hub!

    • Hello, hello, profile image

      Hello, hello, 

      9 years ago from London, UK

      I love nuts and found you hub very informative. Thank you for your excellent work.

    • Ann Nonymous profile image

      Ann Nonymous 

      9 years ago from Virginia

      Great original hub, Jennifer! Several years ago when i was feeling pretty bad physically i went nutty on a nut diet! I put them in my shakes for breakfast, in my salad for lunch, in my recipes for dinner, in my cookies for dessert! And I think they must have helped! I also got addicted to popping a handful in my mouth! Warning....injesting of nuts will cause thirst!

      Once again, good job!

    • breakfastpop profile image


      9 years ago

      I agree, nuts are fabulous, delicious and incredibly healthy, in moderation of course.

    • msorensson profile image


      9 years ago

      I agree with everything you wrote. I am a nut "nut" :-)

    • yolanda yvette profile image

      yolanda yvette 

      9 years ago

      Very informative. Thank you, Jennifer.


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