Nuts (almonds, peanuts, walnuts, cashew nuts, and pistachios)

Nuts are packed with goodness. They have lots of protein, fiber, healthy unsaturated fats, vitamins, nutrients, minerals and antioxidants like vitamin E and selenium which make them great for our health. . Many people who are dieting try to avoid eating nuts. While it is true that nuts contain fats, they do not contain those harmful fats. Nuts contain mostly healthy unsaturated fats which are heart friendly. They do not contain those harmful fats which increase risks of heart-attacks and other ailments.


Almonds contain many nutrients which are good for the heart. Regular consumption of almonds helps to lower the risk of heart disease by lowering level of LDL cholesterol which is called bad cholesterol.
Almonds are a healthy snack to consume for those who are trying to reduce weight. Eating a handful of almonds helps a person feel full. Studies show that eating almonds helps to satisfy appetite which prevents over eating.
Almonds contain folic acid which is a vitamin that helps pregnant women give birth to healthy babies by reducing the chances of birth defects.


Peanuts are a very rich source of protein. In fact peanuts contain about 25% of protein which is higher than the amount contained in any other nut. Peanuts contain unsaturated fats or what are also known as good fats and are free from Trans fats which are harmful fats. Since peanuts are a good source of protein, they are often consumed by those engaging in body-building.

Peanuts contain niacin which helps to keep the brain healthy and prevent age-related cognitive disorders. Eating peanuts helps to protect against Alzheimer’s disease and also helps in blood circulation.
Peanuts contain Vitamin E which is an anti-oxidant that helps to decrease risks of cancer and cardiovascular diseases. Peanuts also contain resveratrol which is a chemical associated with reduced cancer risk.
Peanuts are a rich source of Vitamin B and Vitamin E. They also contain various minerals like potassium, calcium, phosphorous and iron. All these help the body to function properly and to keep the body healthy.

Cashew Nuts

Cashew Nuts contain around 25% of magnesium which is an important nutrient for the body. Magnesium is beneficial for bone growth and also helps to maintain a normal blood pressure. Eating cashew nuts will also help to provide a good quantity of copper for the body because cashew nuts are a rich source of copper. Copper has many benefits and nutritional value for the body.

Pistachios contain high amount of iron, protein, magnesium and also have high level of fiber content. Pistachios are an excellent source of dietary fiber. Pistachios contain more than 30 different minerals, nutrients and phytonutrients.


Walnuts are great because they have high level of Omega-3 fatty acids which is not present in other nuts. Omega-3 fatty acids have a lot of health-benefits and help prevent heart-attacks. Walnuts are very beneficial for those suffering from rheumatoid arthritis, asthma, psoriasis, and eczema because of its anti-inflammatory benefits.
Hazelnuts are one of the richest sources of Vitamin E which is a powerful anti-oxidant.


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