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.