How Nuts Can Help Your Health

We know what you’re thinking… are nuts really healthy? We’re happy to say they are. Some may be high in fat but, like everything, in moderation, they have amazing health benefits. Here are a few nuts to go nuts for!


This nut’s claim to fame is for its effect on hunger and satiety. Research shows that eating almonds is related to an increase in satiety/fullness. The increase in fullness is likely due to its high protein and fiber content. It is thought that the increased satiety and fullness may lead to decreased caloric intake throughout the day.

Brazil Nuts

Most known for their high selenium content which is thought to be especially good at supporting the thyroid. Selenium is needed not only for the production of thyroid hormones but also the conversion of inactive to active thyroid hormones. Also, selenium helps protect the thyroid (and other organs) from oxidative stress.


These kidney-shaped nuts are well known for their high nutrient content, particularly magnesium. Two-thirds of your bodies magnesium is stored in your bones so you can help support bone health by getting enough. Also, magnesium contributes to keeping you mentally and physically relaxed.


Hazelnuts are higher than other nuts in iron. Iron is required to carry oxygen in the red blood cells and is, therefore, a vital nutrient. Plant-based iron is harder to absorb than animal-based iron so be sure to pair it with a high vitamin C for maximum absorption. Nutella and apples anyone?

Macadamia Nuts

Often avoided because they are the highest calorie nut, but they shouldn’t be! The large dose of monounsaturated fats in macadamia nuts accounts for the few extra calories, but also helps to support heart health. Monounsaturated fats have been associated with a reduction of inflammation and lower cholesterol levels.


Pistachios are rich in healthy fats and antioxidants like all other nuts. However, they may help you stay on track with your diet a bit better than the other guys. Pistachios come shelled or unshelled, but next time you grab some, you may want to get some unshelled. Research shows that seeing the remnants of your food may help you eat less, like seeing pistachio shells leftover on your desk. It reminds your brain you already ate and how much you ate!


Nature’s omega-3 powerhouse nuts! These are the only type of nuts to contain a significant amount of inflammation-fighting fats known as omega-3 fatty acids. The anti-inflammatory powers of omega-3 fatty acids have been extensively researched for their potential role in supporting heart health, reducing cancer risk, supporting vision, protecting against cognitive decline, and fighting inflammation associated with certain autoimmune conditions.