My favorite nuts from a nutritional standpoint are almonds, Brazil nuts, cashew nuts, hazelnuts, pecans, pistachios, and walnuts.

Here’s what they can do for you:


  • They’re high in protein, fiber, calcium, vitamin E, magnesium, folic acid; they’re the most nutrient-dense nut of all and help lower cholesterol. Got a headache? Almonds can help take the edge off a headache because, in addition to all the aforementioned nutrients, they also contain pain-blocking compounds.
  • There are 23 almonds are in a 1-ounce serving, and roughly 165 calories.

Souce:  SelfNutrition Data


  • A little goes a long way. Just one Brazil nut contains a bit more than a day’s dose of selenium, which helps support thyroid health and is thought to offer some protection from prostate and breast cancers. Don’t go overboard on this little powerhouse through – a single nut, enjoyed two or three times a week, is plenty.
  • 6 nuts are in a typical 1-ounce serving – but remember, you only need one nut every other day or so. Each Brazil nut clocks in at about 31 calories.

Source:  USDA National Nutrition Data Base


  • Cashews nuts are a great source of iron, folate, vitamin K, magnesium, calcium, vitamin B, zinc, folic acid, vitamin E and omega-3s. In addition to their delicious creamy taste, cashews help make your heart happy by delivering a dose of monounsaturated fats, which help lower bad cholesterol.
  • Cashew nuts are actually considered seeds, you can enjoy 18 of ‘em in each 1- ounce serving.

Source:  SelfNutrition Data



  • Hazelnuts are packed with vitamin E, folate, B vitamins, and arginine, plus fiber, protein, and potassium. They are thought to support health in part by delivering antioxidants that help strengthen blood vessels. They’ve also been shown to help lower the risk of cardiovascular disease and reduce symptoms of depression.
  • You’ll get to enjoy 21 nuts in every 1-ounce serving, so dig in.

Source: SelfNutrition Data


  • People are so used to seeing pecans in sugar-drenched pies that they probably don’t realize that pecans taste great without all that sugar and are amazingly good for you. What’s inside a pecan? More than 19 vitamins and minerals, plus protein, cholesterol-lowering compounds, antioxidants and plant sterols that support prostate health and help protect against Alzheimer’s disease.
  • The best part is that a 1-ounce serving entitles you to 19 halves – a snack size.

Souce: SelfNutrition Data


  • Pistachios aren’t just fun to crack open and eat, but they’re also heavy on nutrition and light on calories. These nuts are high in potassium and cholesterol-lowering plant sterols. They’re a great source of the antioxidants lutein and zeaxanthin, which are essential to supporting eye health. Protein-rich pistachios are also thought to be helpful in reducing blood pressure as well as the risk of some cancers.
  • If you like pistachios, you’re in luck because a 1-ounce serving will net you a 50-nut handful!

Source: SelfNutrition Data 


  • While I hate to play favorites, walnuts are tops in my book when it comes to taste and nutritional advantages. What makes them so special: walnuts deliver omega-3’s to support brain health; ellagic acid to support immune function; and alpha-linoleic acid to protect against heart disease, depression and Alzheimer’s. Not bad for a funny looking little nut with a tough shell, eh?
  • You’ll get 18 halves to chew on in every 1-ounce serving, so I suggest we all get cracking!

Source: USDA National Nutrition Data Base

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