Top 5 Most Healthy and Nutritious Nuts



Over the years as people have started to watch their food intake, nuts have been given a bad name for a food that is high in fat.  

It’s unfortunate, because nuts are a high energy, high protein powerhouse food that can provide valuable nutrients.  

And that’s why we’re giving you the lowdown on the Top 5 most healthy and nutritious nuts out there!  These are in no particular order…

Brazil Nuts

When it comes to nutrients and minerals that are good for you, Brazil nuts top the list of heart-healthy nuts.  

They have niacin, copper, vitamin E as well as an important antioxidant called selenium.

brazil nuts

Selenium improves the absorption and function of vitamins like C, that decrease aging of the skin.  It boosts testosterone levels in men, and helps protect women against breast cancer.

It fortifies the immune system, too.  While nuts can be high in fat, there’s a balance to be had with the consumption of these nuts. You’ll want to consume between 2 and 4 nuts each day, to get the good benefits of Brazil nuts but stay away from the bad.

Health Benefits of Brazil Nuts

  • Packed with selenium
  • Aids absorption of vitamins C and E
  • Helps the immune system

Here is a great video that explains further…


This nut is in the same family as the Brazil nut, and has some fantastic qualities and is known as a superfood.  Walnuts have the amino acid called I-arginine.  It decreases the risk of cardiovascular issues in those with heart disease.  It’s rich in omega-3 and monounsaturated fatty acids, which all helps lower bad cholesterol or LDLs.  All of this is great for the heart.


Metabolism and bone health are impacted by the consumption of walnuts, too.  The nuts help with absorption of calcium for healthy bones and provide minerals like copper, iron, and zinc as well as selenium.

Walnuts have phytochemical and polyphenolic compounds that reduce inflammation in the body.  Reduced inflammation can also reduce pain for those suffering from chronic pain in the body.

Health Benefits of Walnuts

  • Aids absorption of calcium
  • Helps with metabolism and healthy bones
  • Decreases risk of heart disease

Here is a great video that explains further…


Consuming almonds as a daily part of the diet can help to reduce cholesterol levels and reduce the risk of cancer.  They’re a great source of copper, vitamin E, protein, and magnesium.  It’s important that no more than a cup is consumed in one day.


Almonds help with the absorption of vitamin E, which can help lower cholesterol.  Vitamin E is an antioxidant that defends cells against damage, which is what experts at the American Dietetic Association have suggested.

When it comes to cancer, almond lovers will rejoice to hear that there’s been studies regarding the impact of almonds on colon cancer.  There’s a component in almonds that can reduce the cancer risk.

Health Benefits of Almonds

  • Lowers cholesterol
  • Aids in the absorption of vitamin E
  • Fights colon cancer

This video explains further…


Oleic acid and monounsaturated fatty acids have been proven to lower bad cholesterol, which is called LDL.   Peanuts are full of these acids.  They also have a high concentration of polyphenolic antioxidants that have been known to reduce the risk of stomach cancer.


Peanuts have high concentrations of copper, manganese, vitamin B3, folate, biotin, vitamin E, antioxidants, and protein.  They have been said to rival fruit as a good source of antioxidants.  One of those antioxidants is resveratrol, which has been found to protect against a variety of cancers, heart disease, Alzheimer’s disease and infections.

These nuts are actually closer to legumes in nature, so it’s no wonder they are such a great source of protein, which can help to build muscle and fight obesity.  It’s important to limit the amount eaten per day to balance the healthy nature of the peanut with its calories.

Health Benefits of Peanuts

  • Helps reduce the risk of cancer
  • Reduces bad cholesterol
  • Fights against infectious diseases

This video will explain further…


Cashews are full of copper, manganese, iron, phosphorus, and selenium.  They reduce the risk of obesity, diabetes, and heart disease.  They are great for increased energy and healthy hair and skin.


The monounsaturated and polyunsaturated fatty acids in these nuts will decrease bad cholesterol.  Bad LDLs are a direct problem associated with strokes and heart disease.  All it takes is a handful of cashews a few times a week to see benefits.

Magnesium helps with metabolism and the balance of fatty acids and proteins in the body.  This mineral aids in muscle relaxation while a deficiency can lead to heart disease, osteoporosis and insulin resistance.

Health Benefits of Cashews

  • Helps with weight management through metabolism
  • Lowers cholesterol
  • Controls the risk of heart disease

Here is a video to further explain…

These are the top 5 nuts as well as their benefits.  It’s important that you don’t remove nuts like these entirely from your diet thinking they’re fatty.  They have so many great minerals, antioxidants, vitamins, and protein.  Overall, they’re a great source of life-enhancing and disease-fighting ingredients.

To get the most benefit from these nuts, they shouldn’t be roasted or cooked if possible.  When they’re in their most natural state, they have better benefits on the body.  Limit the amount of nuts that you eat daily since too much of a good thing can have a detrimental impact.


About the author: Janis is loves to study topics involving health & wellness, and is obsessed with natural supplements and learning about what goes into them and what they do, or don’t do.  She went to university for nutrition with a minor in economics. Out of the Beach Baby Squad, she is the most likely to stay home. She also does the most of the product reviews on this site.