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These 6 nuts are very beneficial for health

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Nuts are a very healthy food that should be included in the daily diet. Almonds are called superfoods because they are a food rich in nutrients and have many health benefits. There are many types of almonds and each type can vary slightly in terms of taste, flavor and nutritional value. Almost all kinds of nuts are available to buy in our country.

This article discusses about 6 types of nuts. Read till the end to know about the nutritional value, calorie content and health benefits of almonds.


nuts are very beneficial for health

Nutrients found in 30 grams of almonds are: (Torrens, 2023)

  • 184 calories
  • 3 grams of protein
  • 7 grams of fat
  • 1 grams of carbohydrates
  • 2 grams of fiber
  • 72 mg of calcium
  • 81 mg of magnesium
  • 19 mg of vitamin E
  • 14 micrograms folate

Peanuts are also rich in antioxidants and small amounts of other vitamins and minerals. Benefits of eating almonds regularly-

  • Contains more calcium than any other nut, which keeps bones and teeth strong.
  • Nuts contain the beneficial type of fat (unsaturated fat) that helps reduce the risk of heart disease by controlling the amount of harmful cholesterol in the blood.
  • Eating peanuts increases the number and quality of beneficial bacteria in the gut.
  • Vitamin E and anti-oxidant properties boost the body’s immune system and help keep the skin healthy.
  • Folate is a very beneficial ingredient for pregnant women that helps prevent structural defects in the nervous system of the unborn child.

Pistachio nuts

nuts are very beneficial for health

Pistachios are the lowest in fat and calories (compared to all other nuts) with 30 grams of these nutrients.

  • 169 calories
  • 1 grams of protein
  • 6 grams of fat
  • 4 grams of carbohydrates
  • 1 grams of fiber
  • 308 mg of potassium
  • 18 mg of iron
  • 37 mg of vitamin E
  • 30 percent of the daily requirement of vitamin B6

Compared to other nuts, pistachios contain a lot more potassium, which helps regulate blood pressure.

The antioxidants present in pistachio nuts reduce the risk of heart disease and play a special role in maintaining good eyesight.

Pistachio nuts contain vitamin B6, which keeps the digestive system functioning well and boosts the body’s immune system. Also, pistachio nuts are considered very beneficial in controlling body weight.



Nutritional value of 30 grams of walnuts-

  • 206 calories
  • 4 grams of protein
  • 6 grams of fat
  • 1 gram of carbohydrates
  • 4 grams of fiber
  • 135 mg potassium
  • 16 mg of vitamin E
  • 20 micrograms folate

It also contains 50 percent of the daily requirement of copper and 45 percent of manganese. Health Benefits of Eating Walnuts-

It is rich in omega-3 fatty acids which are very important for health. Walnuts may be the best source of omega-3 fatty acids for vegetarians.

The antioxidant properties in walnuts help prevent colon cancer and breast cancer.

Rich in folate which helps prevent structural defects of the nervous system of the unborn child in pregnant mothers.

Walnuts provide up to 50 percent of the daily requirement of copper, a very important mineral. Copper plays an important role in increasing the body’s immune system, keeping blood vessels healthy and producing enzymes.

Studies have shown that eating 1 to 2 ounces (28 to 57 grams) of walnuts per day improves brain function and reduces the risk of heart disease, diabetes and dementia. Expert Research: Robertson, 2023

Cashew nuts

Cashew nuts

Incomparable in taste and smell are cashews which are rich in vitamin K and minerals. Every 30 grams of cashew nut provides the mentioned nutrients.

  • 172 calories
  • 3 grams of protein
  • 5 grams of fat
  • 4 grams of carbohydrates
  • 3 grams of fiber
  • 81 mg of magnesium
  • 86 mg of iron
  • 77 mg zinc
  • 9% of the daily requirement of vitamin K

Benefits of Cashew Nuts-

  • May be a good source of zinc and iron for vegetarians.
  • Rich in magnesium which helps in maintaining good memory.
  • Cashew nuts contain healthy fats that reduce the risk of heart disease by controlling harmful cholesterol.
  • Contains vitamin K which helps in blood clotting in cuts in the body.
  • Plays a helpful role in controlling blood pressure and blood sugar levels.



Pecans contain the highest amount of manganese, which participates in various important functions of the body. One of them is to help in the production of sex hormones. The nutrients available from every 30 grams of pecans are:

  • 207 calories
  • 8 grams of protein
  • 21 grams of fat
  • 7 grams of carbohydrates
  • 9 grams of fiber
  • 56 mg of potassium
  • 59 mg zinc

Manganese is 50% of the daily requirement

Benefits of eating pecans-

  • Reduces the risk of heart disease
  • Helps to dry the wound
  • Increases the disease resistance of the body
  • Helps in growth and development
  • Participates in making DNA

Chinese almonds

The most readily available type of nut is peanut which can be bought everywhere in our country. The nutritional value of Chinese almonds (30 grams) is mentioned below:

  • 171 calories
  • 14 grams of fat
  • 7 grams of protein
  • 6 grams of carbohydrates
  • 5 grams of fiber
  • Niacin is 24% of the daily requirement
  • 18% of daily requirement of folate
  • Magnesium is 12.7 percent of the daily requirement

Also contains very small amounts of other vitamins and minerals. The benefits of eating Chinese almonds regularly are:

  • Helps in weight control
  • Reduces the risk of heart disease
  • Increases immunity
  • Helps prevent cancer
  • Increases sexual performance
  • Beneficial for skin and hair

How many nuts a day should I eat in order to get in shape?

Incorporating nuts into your daily diet can be a game-changer. Among the myriad options available, six nuts stand out for their exceptional health benefits. From walnuts to almonds, each nut brings its unique nutritional profile to the table, offering a delicious and convenient way to boost overall well-being. However, if you’re aiming to shed those extra pounds, the question often arises:

Actually, How many nuts to eat in a day? Striking the right balance is key. While nuts are packed with essential nutrients, they are also calorie-dense. Nutritionists generally recommend a moderate daily intake, such as a small handful, as this provides the perfect blend of satiating fiber, heart-healthy fats, and metabolism-boosting nutrients. Remember, the key to successful weight management lies in a holistic approach that combines a balanced diet, regular exercise, and mindful portion control. So, savor those nuts wisely and embark on a journey towards a healthier, happier you.


Almonds are usually eaten as snacks. But can also be eaten by adding it to other dishes (salad or dessert). You can eat almonds in any state, roasted or raw. However, eating raw will provide the most nutrients. Because the, heat of the fire destroys some nutrients. Nuts can be soaked overnight in water and eaten in the morning. A bit more benefits can be expected from soaking.

Eat a handful of any type of nut or a mix of nuts every day. However, you should not eat more than 100 grams of almonds per day. If someone develops an allergy due to eating almonds, they should avoid almonds. Allergy symptoms are skin rash, itching, redness, swelling of the face, difficulty breathing etc.

Last word

Almonds are a highly nutritious food and regular consumption of almonds brings various health benefits. Nuts should be included in the daily diet but not in excess.

There are different types of nuts, but you can eat any type of nuts you like or a combination of all types of nuts (mixed nuts are available in the market).

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