Nuts are a healthy plant food because they are high in healthy fats, protein and fibre, yet they’re often the source of confusion for those wanting to manage their weight.

Nuts are always a great choice to add to your daily diet. But each nut varies in nutritional value and the health benefits they provide. So, the selection of healthy nuts is not so easy. Never mind, the most nutritious nuts to boost your health. Packed with protein, fibre and essential fats, nuts are one of this season’s best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals. All nuts have different nutrition credentials and will offer various health benefits.

Nuts have gotten quite a bit of attention lately. Probably because people are finally recognizing that nuts have numerous health benefits. All nuts are terrific sources of protein, minerals, fatty acids, and various other nutrients that benefit the body in many ways.Now having said that, there are some nuts that just aren’t as healthy nuts for you as others and that’s a fact, especially when you are talking about how nuts are packaged.

Raw Organic Nuts

Raw Organic Nuts


Heart-friendly pecans are packed with plant sterols, valuable compounds that are effective at lowering cholesterol levels. Pecans are also antioxidant-rich which helps prevent the plaque formation that causes hardening of the arteries. They’re rich in oleic acid, the healthy fat found in olives and avocado. As a good source of vitamin B3 pecans are the perfect option if you’re fighting fatigue because this vitamin helps us access the energy in our food.


Cashews are rich in minerals like copper, magnesium, zinc, iron and biotin. They are actually a low-fat nut, and like olive oil, they have a high concentration of oleic acid, which is good for your heart. According to Dr. Andrew Saul, one big handful of cashews provides one to two thousand milligrams of tryptophan, which rivals prescription antidepressant Prozac.


Lower in calories than most nuts, almonds have more calcium than any other nut around, which makes them great for overall health.They are also a good source of fiber and vitamin E, an important antioxidant that fights inflammation and other dangerous health conditions such as age-related cognitive decline and lung cancer. Almonds are a favorite because they are so versatile.Be sure to buy raw, organic almonds for the best health. Just one ounce of almond has about 160 calories so eat a handful and feel good about it.

Brazil nuts

Brazil nuts Ideal for those with low thyroid function, Brazils are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps wounds to heal. You only need three or four Brazil nuts a day to get all the selenium you require.

Brazil nuts

Brazil nuts


By far the nut with the lowest fat and calories, chestnuts are rich in starchy carbs and fibre, and in their raw form are a good source of vitamin C. They’re lower in protein than other nuts but make a useful contribution of B vitamins including B6. Ground chestnut flour can be used as a gluten-free flour for cakes and bakes, or buy fresh and roast for a tasty snack.


Opt for hazelnuts if you’re concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinsons. Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels.