Know Your Nuts

October 22, 2021

It’s National Nut Day, and to celebrate, we are sharing some health benefits and facts about our favorites!

Nuts are a crunchy, heart-healthy snack and one of the more nutrient-dense foods you can pack into a snack bowl. Nuts of all types are a healthy addition to your diet, but we’re sharing the individual health benefits for each nut:


Almonds are one of the world’s most nutritious and versatile nuts, renowned for their many health benefits and culinary uses. They provide a healthy snack that’s packed with protein, fiber, calcium, zinc, and antioxidants. Medical research also shows that raw almonds can lower the risk of heart problems since they’re a good source of monounsaturated fats.

Brazil Nuts

Brazil nuts are considered a complete protein, containing all 9 essential amino acids. This makes them a beneficial addition to vegetarian and vegan diets. Also a rich source of dietary fiber, Brazil nuts make a filling snack that can help with weight control.


Cashew nuts, like all nuts, are an excellent source of protein and fiber. They are rich in monounsaturated fat which may help protect the heart too. Cashews are also a good source of potassium, a variety of B vitamins and folate. They contain useful amounts of magnesium, phosphorous, selenium and copper.

Macadamia Nuts

The uniquely flavorful and creamy taste of a raw macadamia nut is one-of-a-kind. They are perfect for baking and loaded with protein and calcium. Macadamia nut oil contains Omega-3, known to reduce the risk of heart disease and high blood pressure.


As you probably know, the peanut is not actually a nut, but a legume related to beans and lentils. Studies have shown that diets higher in monounsaturated fats from peanuts and peanut butter can reduce the risk of cardiovascular disease. Peanuts are also a good source of protein and have zero cholesterol.


Pecans are a rich source of energy with health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. Pecans are rich in fiber which boosts the health of your heart by reducing the risk of coronary heart disease. They are also full of magnesium which is known for its anti-inflammatory benefits and to help lower blood pressure.  Pecans, like most other nuts, are rich in nutrients like zinc, vitamin E, vitamin A, folate and phosphorus, which play an important role in maintaining good skin and preventing the occurrence of signs of aging such as fine lines, wrinkles and pigmentation.


A one-ounce serving of pistachios equals 49 nuts — more nuts per serving than any other nut! They also contain more than 10% of the Daily Value for dietary fiber, vitamin B-6, thiamin, phosphorus and copper.


Research by highly-respected scientific and clinical experts has continued to reveal that walnuts are truly a “Super Food.” Walnuts are loaded with essential Omega-3s that can help reduce the potential for heart disease, cancer, stroke, diabetes, high blood pressure, obesity and clinical depression. They are also an excellent source of fiber, magnesium, protein, and phosphorus, as well as the antioxidant selenium. Eating raw walnuts is one of the easiest things a person can do to improve their health.

Tags: almonds, best selling nuts, Brazil Nuts, cashews, health benefits of nuts, healthy eating, healthy snacks, macadamia nuts, national nut day, nuts, peanuts, pecans, pistachios, walnuts

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