Different Nuts Provide Different Health Benefits

By Heide Kennedy, Arizona Farm Bureau Communications Intern


One of my favorite snacks to take whenever I’m on the road or just need a simple snack to pack is nuts. Not only are they satiating, but they are small, dry, not messy, and easy to just put in a little bag and stash somewhere. But not only are they a convenient snack, but they are also a super healthy snack.

According to registered dietician Maya Feller, “Nuts are a wonderful source of plant-based proteins, heart-healthy fats, vitamins, minerals, and fiber. Each contains varying amounts of these nutrients.” Since the nutritional content of nuts varies by kind, different nuts provide different health benefits. Nutritionists say that the following nuts provide the following benefits.

  • Almonds – Best for skin health due to high levels of vitamin E
  • Peanuts – Best for stress relief and reduced cholesterol levels
  • Cashews – Best for reducing blood pressure and reduced cholesterol
  • Pistachios – Best complete plant protein source
  • Walnuts – Best for brain health thanks to omega-3’s
  • Pecans – Best for heart health due to antioxidant content
  • Macadamia nuts – Best for lowering cholesterol
  • Brazil nuts – Best for thyroid health due to selenium content

Incorporating nuts into your diet is easy! Whether you simply snack on them straight from the bag, use them in granolas, trail mixes, or baked goods, or even take it a step further and make your own nut butter or milk, there are so many ways to take advantage of all the nutrients that nuts have to offer!

For more nutty articles, check out the following from Fill Your Plate!

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