A complete guide to the health benefits of nuts –


One of the most preferred nuts, because of the taste and the ability to store well. They are prized for their protein content of superior biological quality, potassium, calcium, iron, magnesium and phosphorus, as well as vitamin E. They are included in heart-protective diets (almonds themselves resemble a heart). They help with anemia, vision disorders, hypertension. They reduce the risk of atherosclerosis and depression.

Almond milk is easy to digest and does not cause gastrointestinal fermentation. Therefore, it is recommended for nursing mothers and small children. However, only the sweet types of almonds are useful – the bitter ones contain large amounts of essential oils that can be harmful to health.


Rich in fat, but they go rancid easily. Like almonds, they contain potassium, calcium, iron, magnesium, phosphorus, as well as B vitamins, vitamin C, vitamin E. They are recommended for bronchitis, joint pain, chronic fatigue, nervous tension, after severe infectious diseases. Because of their low carbohydrate content, they are often included in weight loss diets.


The most delicious nut, rich in protein, iron, magnesium, phosphorus, zinc, B vitamins and vitamin A. It has pronounced anti-inflammatory and anti-diabetic properties. Care must be taken with cashews, as they contain oxalates and the toxin urushiol. The latter is located in the shell of the nuts and should be carefully removed by the manufacturer.


A very good source of iron, iodine, copper, phosphorus, zinc, fiber, B vitamins, vitamin C, vitamin E. They protect the cardiovascular system and the brain. Due to their high energy value, they are suitable food for people performing heavy physical work. Thanks to the iodine content, they are used as a treatment for thyroid gland diseases. The ideal option is to eat five walnuts a day.


They contain the most vitamin B3 and folic acid, probably because they grow underground. This makes them a suitable food during pregnancy. They reduce the risk of heart attack, protect against Alzheimer’s and other degenerative problems. Like cashews, peanuts contain oxalates and should be avoided by people with kidney or gallbladder problems.


They are the richest in iron (after sesame) and have the highest potassium content. They also contain six times more antioxidants than green tea, as well as an acceptable amount of arginine (an essential amino acid that is involved in building muscle tissue). They contribute to the proper functioning of the cardiovascular and nervous systems, to the strengthening of bones and teeth (due to the presence of phosphorus and calcium), increase male potency.

Pine nuts

Extremely rich in proteins, which makes them an important nutritional supplement, both for pregnant women and small children, as well as for the elderly. They contain more amino acids than meat and milk, as well as many vitamins and minerals. They have a beneficial effect on the cardiovascular, digestive and nervous systems, improve metabolism, strengthen libido. They are best eaten raw as they are sensitive to heat.

Macadamia (also known as Australian nut)

The most high-calorie nut, with a specific taste and a number of useful properties. It is a good source of proteins, carbohydrates, dietary fiber, potassium, calcium, iron, selenium, as well as B vitamins and vitamin PP. It helps with arthritis, diabetes, metabolic disorders, migraine, hypertension. It reduces the level of “bad” cholesterol in the blood, protecting against cardiovascular diseases. Macadamia oil is one of the most preferred in cosmetics because of its highly protective and rejuvenating properties.

Brazilian walnut

With the highest fat and selenium content of any nut. It provides indispensable help in the fight against cataracts, male infertility and early menopause, atherosclerosis of the heart and brain vessels. It strengthens the immune system and has anti-carcinogenic properties that can not only prevent but also stop the development of malignant tumors. It is enough to eat two nuts, and the selenium contained in them (also known as the trace element of longevity) begins to perform its invisible work in the human body.

It attracts with its high calcium content – 4-5 times higher than other nuts and seeds. It is also rich in iron, magnesium, zinc, B vitamins and vitamin E. It is recommended during pregnancy and menopause (to prevent osteoporosis). Improves metabolism, affects the quality of skin, hair and nails, acts as an aphrodisiac. The presence of phytosterols reduces the risk of certain types of cancer.


An excellent source of omega-3 and omega-6 fatty acids, dietary fiber and lignans. The latter are responsible for its loosening action. Flaxseed is very useful during diets, for the prevention of colon cancer and high blood pressure, in Alzheimer’s disease. It is good for people with impaired metabolism. The recommended daily dose is 1-2 tbsp (crushed or ground) as an addition to the salad.

Hemp seed

With an ideal balance between omega-3 and omega-6 fatty acids. It is rich in proteins, germanium, potassium, calcium, iron, magnesium, silicon, chromium, zinc, as well as a number of vitamins (group B, A, E, D, K). It stimulates digestion, successfully affects infections of the excretory system, treats skin problems (acne, eczema, psoriasis).

Sunflower seeds

A superfood rich in omega-6 and omega-9 fatty acids, as well as B vitamins and vitamin E. Sunflower seeds are good for the brain due to their high magnesium and phosphorus content. It reduces the level of “bad” cholesterol in the body and is recommended for high blood pressure. Regulates body temperature and acid-base balance. The presence of vitamin P makes it an excellent prophylactic against a number of diseases, including cancer.

Pumpkin seed

With the highest content of zinc and unsaturated fatty acids. It also provides large amounts of proteins, vitamins (group B, C, E) and resinous substances. It has an anti-inflammatory and anthelmintic effect. It helps in periods when the body’s defenses need to be strengthened. When crushed and boiled, it becomes a medicine against insomnia and constant pains.

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