As a follow-up to my post “Possible Health Benefits From Various Foods And Vitamins” I thought this post on my favourite nuts might be of interest to some of my readers.
I’m a big snacker, but I try to make sure my cravings are working for me, not against me! One of my go-to’s? Nuts! And if I had to pick just one… it would definitely be pistachios. There’s something so satisfying about cracking open those little shells and enjoying the bright green kernels. But the best part is that they (and all nuts!) are seriously good for you. So, let’s dive into the wonderful world of nuts.
Tree nuts and peanuts are eaten worldwide and seen as convenient tasty snacks which may contribute to a healthy lifestyle. They’re also considered cholesterol-free and full of nutrients, including protein and fiber. However, it is a sad fact of life some people may never get to enjoy nuts because they have developed an allergic reaction to eating them.
For those of us who can eat nuts I have posted the information I came across for myself. The list below will give you an idea of the nutrition value received from some of the more popular nuts eaten.
Almond Nuts
Nutritional values per 100g serving (3.5 ounces)
- 260mg of calcium
- 51g of fat (primarily unsaturated)
- 17.0mcg of folate (Vitamin B9)
- 5.25mg of iron
- 296mg of magnesium
- 3.5mg of niacin (Vitamin B3)
- 474mg of phosphorus
- 215mg of potassium
- 18.7g of protein
- 0.8mg of riboflavin (Vitamin B2)
- 17mg of sodium
- 28mg of tocopherols (dried, unblanched almonds) / 8mg of tocopherols (dry roasted almonds)
- 0.24mg of thiamin (Vitamin B1)
- 3mg of zinc
They’re also rich in monounsaturated fat, one of the two “good” fats responsible for lowering LDL cholesterol.
Almonds can be eaten on their own, either raw or toasted. They are often sprinkled over food with other nuts, particularly ice cream dishes. These particular nuts are a rich source of Vitamin E containing 24mg per 100g and are a high source of Calcium.
It is a well-known fact that almonds along with other nuts should be avoided if you are on a diet to lose weight, this is because nuts come high in calories and fats. However, it would appear that this fact may not be true.
Their findings have been published in the International Journal of Obesity. The lead researcher of the study at Purdue University USA had this to say:
Richard Mattes – Purdue University USA
“We concluded that the women found their daily almond snack to be very filling, and so they naturally compensated in their caloric intake at other times of the day.”
Overall results of the study showed that women in the almond supplementation group did not experience hunger during the 10 week period and no change in their weight, BMI, or body fat was found. It would appear the results of the test proved that almonds do not cause an increase in weight, in fact, the very opposite was found the almonds had kept the individual from experiencing hunger during the day, cutting the problem of overeating.
Brazil Nuts
Nutritional values per 100g serving (3.5 ounces)
- 744 calories
- 4g of protein
- 3.5g of carbohydrates
- 19g of fat
- 2g of fibre
- 45mg of calcium
- 107mg of magnesium
- 1.15mg of zinc
- 543.5mcg of selenium
- 1.62mg of vitamin E
- 0.28mg of thiamine (Vitamin B1)
Brazil nuts are an excellent source of Selenium as well as a good source of Magnesium and Thiamine. Brazil nuts, are extremely popular in both the UK and the US of A. After shelling the nuts can be eaten raw, roasted, or salted.
The Brazil nut has a high selenium content a powerful antioxidant making the nut/seed very popular to the health and cosmetics industries alike It is also used in the making of artists’ paints. The antioxidant has been said to stimulate the immune system and slow the aging process and protect against heart disease and certain forms of cancer.
Brazil nuts are high in minerals including zinc, and magnesium and contain useful amounts of phosphorous, copper, and iron. Like all nuts, Brazil nuts are an excellent source of protein and fiber. The fat contained in the nuts is healthy polyunsaturated, but care should be taken with these fats if you are on a diet.
Macadamia Nuts
Nutritional values per 100g serving (3.5 ounces)
- 53mg of calcium
- 716 calories
- 12.0g of carbohydrates
- No cholesterol
- 7.0g of dietary fiber
- 3.0g of polyunsaturated
- 63.4g of monounsaturates
- 76g of fat in total
- 2mg of niacin (Vitamin B3)
- 241mg of phosphorus
- 409mg of potassium
- 8g of protein
- 0,1mg of riboflavin
- 3mg of sodium
- 0.7mg of thiamin (Vitamin B1)
Macadamia nuts should be included in a heart healthy diet, offering reduced total cholesterol, low-density lipoprotein cholesterol (bad cholesterol), triglyceride levels. and should be included among nuts with qualified health claims, according to researchers.
Science Daily
Macadamia nuts also contain flavonoids and vitamin E potent antioxidants which may help protect against cellular damage and reduce the risk of chronic diseases like cancer and heart disease.
Many scientists believe that vitamin E may enhance longevity. In reality, If we adopt a healthy lifestyle it may be possible to stay fit and healthy in later life as that in our youth.
Macadamia nuts are highly nutritious. They have the highest amount of monounsaturated fats of any nut. They also contain protein 9%, carbohydrate 9%, dietary fiber 2%,. are rich in essential minerals like calcium, phosphorus, potassium, sodium, selenium, iron, including vitamins, thiamine, riboflavin, and niacin. One way to enjoy this nut is in a cake, especially for those who have a problem eating nuts on their own.
Lime, Coconut & Macadamia Cake (Dairy Free)
How does macadamia nut and coconut cake with lime cream cheese topping, or Apricot almond cake with rosewater and cardamom sound to you?
Walnuts
Nutritional values per 100g serving (3.5 ounces)
- 688 calories
- Nil cholesterol
- 3.5g of fibre
- 2.23g of monounsaturated fat
- 7.5g of omega 3 fats
- 11.79g of polyunsaturated fat
- 450mg of potassium
- 8mcg of selenium
- 1.7mg of vitamin C
- 0.583mg of vitamin B6
- 3.9mg of vitamin E
- 2.7mcg of vitamin K
- 0.057mg of thiamin (Vitamin B1)
Walnuts are high in calories and while they’re an excellent source of monounsaturated fats and omega-3 fatty acids, along with pecans and chestnuts they have the highest antioxidant content of the tree nuts.
Although nuts have been considered a no-no if you’re on a diet, it has been proven to be unfounded. Eating nuts two, or three times a week can actually aid a diet. Walnuts can serve as a great addition to your diet. Because of their high concentration of omega-3 fats walnuts have often been thought of as brain food.
Because of their high concentration of omega-3 fats walnuts have often been thought of as brain food.
Also documented, walnuts improve cholesterol profile in individuals with Type 2 Diabetes. Walnuts have a high antioxidant content which can help fight against cardiovascular and coronary heart diseases.
Pistachio Nuts
Nutritional values per 100g serving (3.5 ounces)
- 27.65g of carbohydrate
- 110mg of calcium
- 45.97g of fat
- 50μg of vitamin B9
- 4.2mg of iron
- 120mg of magnesium
- 1.425mg of vitamin B3
- 485mg of phosphorus
- 1042mg of potassium
- 21.35g of protein
- 0.158mg of vitamin B2
- 0.84mg of vitamin B1
- 1.274mg of vitamin B6
- 2.3mg of vitamin C
- 2.3mg of zinc
What The Experts Say
Across the sea in the United States (USA.) researchers of the Pennsylvania State University carried out a study led by Dr. Penny Kris-Etherton on the humble pistachio nut. Volunteers were asked to supplement a low-fat diet with pistachio nuts. One group snacked on 1.5 ounces of the nuts a day, another group had double that amount while a third group had none.
After a one-month test period, researchers found a marked reduction in the cholesterol levels of those groups that had eaten the pistachios nuts. The results, published in the American Journal of Clinical Nutrition, showed levels of low-density lipoprotein – the ‘bad’ type of cholesterol – dropped by 11.6 percent after a few weeks in those eating two portions of pistachios a day.
Experts now recognize pistachio nut eating to be rich in nutrients that reduce the hardening of the arteries which is considered one of the main causes of heart attacks, strokes, and heart disease. This makes them ideal as a quick snacks when used as part of a healthy eating plan.
Scientific evidence suggests but does not prove that eating 1.5 ounces (42.5g) per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease
Penny Kris-Etherton, Food and Drug Administration
Peanut and Nut Allergies
At the start of this page, I mentioned that some people can not eat nuts. it’s a bit of a bind if you like nuts and find that you have developed an allergic reaction to them, especially if your allergy to them is always severe.
A severe reaction to nuts is called anaphylaxis shock and can be life-threatening. A tree nut allergy is one of the most common food allergies in both children and adults.
If you do suffer from nut or food allergy symptoms they may show themselves within 30 to 60minutes. However, it is possible for the reaction to start within minutes of coming into contact with nuts.
If this were to happen then it would become an emergency situation that would require immediate attention and treatment with epinephrine/adrenaline injection.
If you do suffer from this complaint and you are looking for guidelines, then the following website may be just what you are looking for: National Health Service NHS. (I am not too sure if the UK medical information on nut or a food allergy are the same in the USA. or other countries, so please be aware that the link goes to a UK website.) Having said that I imagine people are people the world over and that goes for allergies also (Shahd 2025).
(updated June 2025 Shahd).