For many years, nuts have gotten a bad rap for being high in fat. But in reality, nuts are a vital part of our diet, as they are high in monounsaturated fats that actually keep us heart-healthy and disease-free.
Healthy nuts are also great sources of protein, minerals and other life-enhancing nutrients. Scientific studies now show that different types of nuts and seeds can actually prevent heart disease, weight gain and the accumulation of LDL cholesterol.
All nuts should be organic, eaten in their raw state, and not irradiated or roasted. Here is my list of the five healthiest nuts you should add to your diet. (In no particular order)
1. Almonds
A small handful of almonds gives you almost 25% percent of your daily needs for magnesium, and more bone-strengthening calcium as an equal amount of cow milk.
They are also high in many antioxidants, such as vitamin E and selenium. Studies show that almonds may play and important role in preventing colon cancer due to their high fiber content. Almonds also help us to actually lower negative forms of cholesterol in the blood stream.
2. Walnuts
One of the best nuts on earth, walnuts may actually increase our brain function. Studies show that consumption of walnuts is related to heart-health, better cognitive function, as well as the reduction of skin and bone conditions. Packed full of an antioxidant known as ellagic acid, researchers have shown that walnuts contain 16 disease-fighting polyphenols.
3. Pecans
Recent clinical studies show that this nut significantly lowers cholesterol. Pecans are also a great source of twenty essential vitamins and minerals. Here’s a great source to buy organic pecans.
4. Brazil Nuts
Also high in heart-healthy nutrients and minerals like copper, niacin, vitamin E, fiber, magnesium, and selenium, studies on Brazil nuts show that this protein-packed snack may aid in the prevention of breast cancer.
5. Cedar Nuts
Siberian Cedar nuts, originating in Russia, hold 70% of the essential amino acids that the body needs. They also contain high amounts of Vitamin A, B and D, as well as% tocopherol-containing Vitamin E. This exotic nut also contains a special form of Vitamin P, a vital fatty acid similar to fish oil, which is known for reducing the amount of LDL cholesterol, keeping the arterial walls free of disease-causing inflammation and plaque.
Raw nuts are a big part of my diet and pack the most energy of any other food. They make a healthy snack that is low in calories. Healthy nuts are definitely a great addition to your diet.
December 27th, 2011 at 10:24 am
My question is..How many almonds is 1.5 ounces that should be eaten each day…around 29 or so, I figured.
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November 25th, 2011 at 5:11 am
I’m well aware of just a few of these nuts and surely after reading, I can say that I’m really not that much informed about it.
I’ve watched an episode or so of a Chef Competition show before where the contestants will guess what kind of nut is on the plate. FYI, there were around 15+ nuts at that time, and funny story, I can’t even name more than 5. Interestingly, all the nuts you’ve mentioned was also present on that episode!
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April 12th, 2011 at 5:49 am
Only recently discovered that most nuts should be soaked before eating (different lengths of times for different nuts) because of enzyme inhibiters contained in nuts that soaking for the most part eliminates.
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January 11th, 2011 at 9:45 pm
a handful of nuts packs a really good amount of calories. i usualy eat whole bags of nuts when watching tv. althought its high in fat in calories it is still helpful for the body if consumed right and very tasty to. thanks for your informative post, i really appreciate it.
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January 4th, 2011 at 3:53 pm
Awesome. I’m sitting here eating almonds right now… they aren’t raw almonds though.
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January 4th, 2011 at 8:02 am
I have been trying to bring down my cholesterol for too many years. Almonds being added to my diet with breakfast and as a regular snack has lowered my cholesterol from 223 to 186. I eat plenty of greens and vegis while treating myself to a PB&J sandwich a couple of times a week without feeling guilty!
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December 2nd, 2010 at 12:32 pm
Almonds and Walnuts are my favourites.
Raw sweet almonds naturally have a hint of marzipan about them so they’re a great alternative to a sugary desert if you’re on a diet or healthy eating plan.
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September 16th, 2010 at 4:50 pm
I am glad! For sometime I have been trying to lower my cholesterol and thought that nuts would interfere with that! I’m a nut lover and can feel better about eating them, in moderation of course!
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September 16th, 2010 at 4:49 pm
This is good to know! For sometime I have been trying to cut down on my cholesterol, and I love nuts and have been trying to avoid them! Now I know I can continue enjoying them! In moderation of course!
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September 10th, 2010 at 1:40 pm
for some true info on Phytic Acid see below
http://en.wikipedia.org/wiki/Phytic_acid
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May 24th, 2010 at 11:46 am
To all the “nut lovers” out there:
I consider myself the “worst of all, but research “phytic acid” and “oxalic acid” content of raw nuts and seeds!!!
- raw nuts and seeds contain “anti nutrients” which prevent untimely sprouting and being “exterminated” by all the nut lovers like insects, animals and us included
- If you eat raw nuts and nut butters daily, in larger amounts, you SHOULD soak the raw nuts and seeds in warm water with a couple of teaspoons of seasalt over night and then thorougly rinse, drip dry and dehydrate in the oven at about 150 degrees Fahrenheit
- Wilderness Family sells nutbutters from soaked and dehydrated nuts, but it is spendy!
- Phytic acid depletes your body of important minerals like iron, calcium, magnesium and zinc! And vegetarians are especially at risk and “raw foodists”!
- Traditional ways of preparing those foods need to be observed and re-learned – there is great wisdom and knowledge there – soaking, sprouting, fermenting reduce phytic acid to a tolerable level and increase the phytase content (enzyme which “breaks down” phytic acid) – that’s why sour dough bread is health wise far superior to yeast leavened bread!
Just thought you should all know!
Great source are the Weston A. Price Foundation magazines!
Eva
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February 9th, 2010 at 1:31 pm
Brazil nuts are very healthy, and not so easy to find. Its a shame because more people should eat them as opposed to the other junk food that’s out there….
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Kali replied on February 16th, 2010:
Actually Sam, if you have a Whole Foods Market near you, they usually carry brazil nuts a great number of the months of the year, if not year-round.
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September 19th, 2009 at 12:06 pm
I love CASHEW nuts
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September 6th, 2009 at 6:48 pm
Nuts are too good for health. But, you can’t eat more on a day. It might cause some ill effects if you take more nuts. Otherwise, when you take up two nuts for a day, your health will be good.. I love wallnuts..
Angeline @ marcus evans scam
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September 4th, 2009 at 5:07 am
Pistachios and Pine nuts are missing in this list.
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September 2nd, 2009 at 3:33 pm
Raw nuts are also a great source of essential fatty acids like Omega-3. Wonderful for your health!
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August 28th, 2009 at 10:04 pm
This is a great list of nuts, I’ve also never had cedar nuts but it sounds like I need to give them a try. Raw almonds are also great, so are brazil nuts.
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zedz replied on March 24th, 2010:
90% of all ALMONDS in US are from California. Despite of being promoted as “raw”, they are NOT. FDA is forcing the farmers to PASTEURIZE them. So, these almonds are not raw anymore, they are dead almonds, with no nutritional value. Look for almonds from other sources in US, and imported. That includes also almond milk of course.
Don’t trust whole foods market too much. A lot of their products are not organic, including vegetables and fruits. They are clearly labeled.
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August 28th, 2009 at 2:36 pm
what about shelled Hemp Seeds? Try reading up on these amazing natural food… you might be suprised how good they are for you. they are a good source of EFA’s (essential fatty acids) and help a multitude of conditions.
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August 28th, 2009 at 2:25 pm
Have never even seen cedar nuts! Will have to try them out.
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August 28th, 2009 at 7:01 am
Generally i take almonds because it provides clarity and shine to skin.. The Cedar nuts are my favorite.. Even in chocolates, i love taking up almond and cedar chocolates..
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August 28th, 2009 at 6:23 am
I have been munching on a bag of almonds all week – great to see that they are so good for me!
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August 27th, 2009 at 8:35 pm
I’m so glad that you mentioned Brazil nuts. They are my favorite nuts and they really are healthy for you. The only problem is that brazil nuts are sometimes hard to find. Luckily, there is a Whole Foods near my house that sell raw brazil nuts, as well as other nuts, so I pick those up alot.
Brazil nuts are my favorite healthy snack at work. I’ll have to try Cedar nuts.
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