Going Nuts with Nuts

Did you know that California is the number one producer of tree nuts in the United States? Or that most pecans are produced by Georgia, New Mexico, and Texas? Or that the top three nuts Americans consume are almonds, walnuts, and pecans? Nuts are a great snack to have, and up to 60% of the nuts Americans eat are consumed as snacks! What benefits are in each nut? Here is some information about them.


  • Good source of folate, vitamin E, and healthy fats
  • Good for vegetarians and pregnant women
  • Helps prevent muscle cramping and maintain healthy skin and hair
  • Helps regulate body’s water levels and metabolism


  • Good source of folate, vitamin E, selenium, and fiber
  • Low in saturated fat
  • Helps produce red and white blood cells
  • May help against premature aging


  • Good source of carbohydrates, fiber, vitamin C, and vitamin B
  • Low in saturated fat
  • Good for those with celiac disease (gluten free)


  • Good source of vitamin B6, potassium, fiber, lutein, and zeaxanthin
  • Helps balance hormones and protect eyes
  • Low in calories
  • Helps lower cholesterol


  • Good source of calcium, fiber, and vitamin E
  • Low in saturated fat and calories
  • Helps lower cholesterol and decreases risk of heart disease
  • Helps prevent gallstones


  • Good source of fiber
  • Source of magnesium, calcium, and potassium
  • High in saturated fat and calories
  • Low in protein


  • Good source of antioxidants, omega-3s, and monounsaturated fat
  • Helps lower LDL cholesterol
  • Helps against cholesterol, arthritis, and metabolic syndrome
  • May help to decrease some cancers, like prostate and breast cancers

Brazilian nuts

  • Good source of selenium
  • Good for those with thyroid problems
  • Helps support immune systems
  • High in saturated fat


  • Good source of protein, iron, zinc, and magnesium
  • Good for vegetarians
  • Helps improve recall and decrease memory loss
  • Low in calories, but still pretty high in saturated fat


  • Helps lower cholesterol and prevent plaque buildup
  • Good source of vitamin B3 and oleic acid, a healthy fat
  • Helps access energy and fight fatigue
  • High in calories and fat

Pine nuts

  • Good source of vitamin E, vitamin K, potassium, manganese, and zinc
  • Can help improve vision and boost immune system
  • Good source of monounsaturated fats
  • Low in saturated fat

So what nut is best for you? Follow the advice on health.com. They say none of the nuts are the best to eat; you should eat a variety of nuts. Make sure that you eat nuts in moderation in order to get the best health benefits of each kind of nut.


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