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Most useful nuts: what varieties need to be eaten?

Different sorts of wholesome nuts

Along with fruits and vegetables, nuts are an integral part of the pyramid of healthy eating.

Nuts contain a lot of important trace elements and vitamins, as well as healthy fats and easily digestible proteins. In addition, they have a beneficial effect on the brain and immune system, maintain healthy skin and hair, strengthen bones and increase hemoglobin levels. Therefore, it is important to eat nuts regularly, both raw and in various dishes, baked goods and gravy.

Top 7 most healthy nuts for health


The most popular and affordable variety is considered the most useful. It contains vitamins C, B, E, magnesium, iron, phosphorus and polyunsaturated fatty acids. It has a beneficial effect on the work of the brain, digestion, helps strengthen the immune system and eliminates avitaminosis. Moreover, some studies show that walnuts help with diabetes and reduce the risk of developing certain types of cancer.


Peanuts are rich in antioxidants, vitamins A, D, B, healthy fats and substances that increase blood clotting. It also contains a large amount of magnesium, therefore it prevents cardiovascular diseases and reduces the risk of stroke. Antioxidants help maintain good health and good mood.


Hazelnut is the fount of a whole group of minerals, vitamin E and polyunsaturated fats. It contains quite a few carbohydrates, so it is considered to be a diet product. It is important to note that hazelnuts protect the heart, reduce cholesterol and have anti-inflammatory properties.


Walnut is the leader among other varieties in protein and fiber content. Due to the large amount of vitamin E and magnesium, almonds improve the condition of hair, skin and nails. Moreover, it improves metabolism and normalizes blood sugar levels. Numerous studies have shown that in the pre-diabetic state, almonds improve insulin sensitivity.

Cashew nuts

Walnut is rich in protein, carbohydrates, vitamin A, iron, zinc and calcium. Cashew helps to lower cholesterol and strengthens the immune system, improves the reproductive system and even protects the enamel. One of the main advantages of cashew is low allegeness.

Pine nuts

Small nuts contain vitamin E, antioxidants and amino acids therefore strengthen immunity. They are easily digested, so they are recommended to be consumed by children and pregnant women, in order to provide the body with the necessary microelements. Moreover, pine nuts are indicated for nervous disorders, as well as skin and hair problems.


In comparison with other varieties, in pistachio the most rational ratio of amino acids and caloric content, vitamins and minerals. Walnut is rich in copper, manganese, phosphorus and other important trace elements that help maintain vision and bone hardness. Among other advantages of pistachios – strengthening vessels, improving liver function and increasing potency.

In turn, nutritionists advise to remember that nuts are heavy food, so you should limit yourself. In order not to overload the body is recommended to eat no more than 50-100 grams per day. With proper consumption, nutritionists say, after a short time you will notice an improvement in physical and emotional health.