It’s hard to imagine that something that tastes so great is also packed with vital nutrients that are healthy and beneficial all round. Nuts have been known to people long before the dawn of civilization. They kept our hunter-gathering ancestors full and nourished and now do the same thing for us. The main reason nuts stuck with us is because they are dowered with exceptional qualities. They help control blood sugar levels, maintain nervous system healthily, boost vitality, speed up recovery, prevent a host of ailments. And that's just a little bit about them.

You might wonder: why exactly eating nuts is so healthy? First off, they are a great source of vital nutrients, good fats, antioxidants, key proteins. But to answer this question in more detail below you’ll discover the list of health benefits of different varieties of nuts, as well as their recommended daily intake.

1. Almonds

almond nuts

High content of phosphorus in almonds helps maintain bone and teeth density. It’s highest of all nuts in calcium which makes it a perfect shield against arthritis and osteoporosis.

Best source of: calcium, vitamin E, manganese, riboflavin, phosphorus

Daily serving: 23* (~ 160 kcal)  

The amount is specified in nuts. 

2. Cashews

cashew nut

Cashews are making a comeback as an absolute hit of the season, with their properties being revisited. Not only do they improve blood circulation and lower blood pressure, they can boast impressive cancer-busting qualities. Large amounts of fatty acids and protein also make cashews a great tool for combatting depression and mood swings.

High in: copper, manganese, zinc

Daily serving: 16 (~ 140 kcal)

3. Pistachios


For many of us pistachios will definitely make it to the top 10 of most delish nuts. But, in addition to their undeniable gustatory qualities, they are great for maintaining weight loss, as well as for heart and gut health.

Rich in: vitamins B6 and B1, fiber, protein, phosphorus, copper, manganese

Daily serving: 49 (~ 160 kcal)

4. Pecans

pecan nut

Besides being huge bone health supporters, pecans are really good at soothing and relieving common PMS symptoms in women (cramps, anxiety, mood swings, fatigue, bloating). They are also rich in antioxidants which makes them a cancer-prevention superfood.

Packed with: copper, manganese, fiber

Daily serving: 15 (~ 100 kcal)

5. Pine nuts


Despite their name, pine nuts are actually these superpowerful seeds. The first and foremost reason why pine nuts are so good for you is that they are incredibly nutritious. Just a handful of these nutrient-dense seeds will keep you full and satisfied for long and will help keep your appetite under control. Also, it’s been worthily proclaimed a superfood for lowering the risk of chronic diseases, slowing down aging processes, and boosting eye health. They are high in magnesium which banishes tiredness and skyrockets your energy levels through the roof.

Loaded with: zinc, protein, magnesium, vitamin E

Daily serving: 130 (~ 180 kcal)

6. Peanuts


They contain highest amount of folate in comparison to their kinsnuts. It plays a vital role for brain function and for reproductive health of women. Folate promotes the generation of new cells which reduces the risk of miscarriage.

Stocked with: manganese, vitamin E, folate, vitamin B3, magnesium

Daily serving: 28 (~ 180 kcal)

7. Walnuts

walnut benefits

It’s not among top favorites for many people, but don’t just walk past it. Giving walnuts a chance means signing up for a strengthened heart health and a reduced risk of age-related diseases. There’s a particularly strong bond between walnuts and thyroid health, too. You see, diet plays a vital role in the health of your butterfly-shaped gland. By supplying it with selenium walnuts manage to keep thyroid health in balance.

Ample source of: omega-3, manganese, copper, phosphorus, selenium

Daily serving: 14 halves (~ 105 kcal)

8. Hazelnuts


A hazelnut is famous for boosting vitamin E, which, in its turn, is known for aiding hair, skin and nail health. It is vital for preventing such age-specific ailments as Alzheimer’s and dementia. When consumed on a daily basis hazelnuts have the power to improve memory and brain function.

Abound with: manganese, copper, vitamin E

Daily serving: 12 (~ 100 kcal)

9. Brazil nuts


They help ensure proper functioning of the body, aid in both female and male reproduction, help increase blood flow. And these are just few health facts about Brazil nuts. Being an excellent source of selenium, a handful of Brazil nuts can provide you with their daily required intake. Something your thyroid will be very thankful for.

High content of: selenium, copper, phosphorus, magnesium, vitamin B1, manganese

Daily serving: 5 (~ 170 kcal)

10. Macadamia

macadamia nut

These funny-looking nuts are a real treat for a strong and healthy heart. An average serving size of macadamia helps balance out your blood sugar levels, since they are completely free of cholesterol. Also, they reach out a helping hand when it comes to battling inflammation.

Dense in: manganese, vitamin B1

Daily serving: 12 (~ 200 kcal)

 What all these nutrients mean to you

  • Vitamin E: for youthful, healthy skin, stronger heart and immunity, eye health.
  • Zinc: for skin structure and integrity, for stronger immunity, digestion, improved memory, faster wound healing,
  • Fiber: for bowel movement and overall gut health, reduced risk of heart disease and diabetes.
  • Folate: for women’s reproductive health.
  • Vitamin B1: for muscle, heart, stomach, brain and intestine health, better electrolyte flow.
  • Vitamin B3: for lower cholesterol, reduced symptoms of arthritis, better brain function, healthy skin.
  • Vitamin B6: helps the body produce hormone serotonin and norepinephrine (for better mood), for fat and protein metabolism.
  • Selenium: for reduced risk of asthma, heart disease and cancer, mental and thyroid health, stronger immunity.
  • Phosphorus: for strong bones and teeth, kidney health.
  • Omega-3 fatty acids: for better heart and brain health, reinforced joints and bones, for fighting inflammation, autoimmune diseases, depression and anxiety.
  • Protein: for bone and kidney health, for boosting metabolism increasing fat burning, for lowering blood pressure and repair of tissues.
  • Calcium: for strong bones and joints
  • Copper: for making red blood cells and reinforcing immune system, health of nerve cells.
  • Vitamin K: for bone health and normal blood clotting, healing and repairing of the damaged tissues.
  • Manganese: for healthy bones and teeth, stronger immune system and protection against free radicals.
  • Riboflavin: for eye health, breaking down fats, carbs and proteins turning them into energy.

Even high-calorie nuts are still good for us, since they replenish us with much-needed nutrients, boost longevity and improve the overall quality of life. Just make sure you don’t exceed the daily intake recommended in this article or by your personal nutritionist. The bottom line is this: no nuts are bad for you as long as you eat them in moderation. So, enjoy your handful!

Written by Volha Zaitsava
Volha is a writer and Wellness Editor at Verv. She is a big believer that the only healthy way to approach fitness and nutrition is through self-care and...
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