Regular intake of nuts and seeds has been associated with improved blood pressure, cholesterol levels, and blood vessel health. These foods are also linked to a reduced risk of various cancers, including colorectal, stomach, and lung cancer, as well as a decrease in cancer-related mortality.

Walnuts

Walnuts are a rich source of polyunsaturated fatty acids (PUFAs), which play a vital role in brain health and cellular development. They may help manage and reduce the risk of conditions such as dementia, depression, asthma, migraines, and diabetes. The omega-3 fatty acids in walnuts can help decrease triglyceride levels, improve cholesterol profiles, and promote healthy blood vessels, reducing the likelihood of heart disease. The polyunsaturated fat-rich oils found in walnuts also provide vitamin E, a key antioxidant, as well as alpha-linolenic acid and linoleic acid, which have anti-inflammatory benefits. These compounds can alleviate inflammation, including joint discomfort caused by rheumatoid conditions. A 28g portion (approximately a quarter cup or 14 walnut halves) contains 18 grams of fat, 4 grams of protein, and 2 grams of fibre, as well as important nutrients like magnesium, potassium, calcium, iron, sodium, B vitamins, and trace elements such as manganese, copper, zinc, and cobalt. This serving provides nearly half of the recommended daily intake of manganese, a mineral that supports strong bones, collagen synthesis, and the body’s ability to heal wounds.

Walnuts are also packed with antioxidants, particularly pedunculagin, an ellagitannin with significant anti-inflammatory and protective properties. These benefits may help guard against cancer, cardiovascular diseases, and neurodegenerative conditions.

Almonds

Almonds are a nutrient-rich snack offering several health benefits. They are an excellent source of vitamin E, a fat-soluble antioxidant that helps protect cells from free radical damage. Almonds also contain magnesium, which plays a crucial role in detoxification, muscle and nerve function, digestion, and energy production.

The potassium in almonds supports proper muscle contraction, fluid regulation, nerve impulse transmission, and helps lower blood sugar and blood pressure levels. Additionally, almonds are a rich source of calcium, which strengthens bones and teeth while helping to prevent bone-related disorders like osteoporosis.

Manganese, a trace mineral found in almonds, is essential for tissue and bone formation, carbohydrate metabolism, calcium absorption, and blood sugar regulation. Almonds also provide selenium, a mineral known for its immune-boosting and antioxidant properties. Selenium supports thyroid function, may prevent childhood asthma, and can enhance male fertility.

Incorporating almonds into your diet is a delicious way to support overall health and well-being. 28g serving of almonds provides 161 calories.

Cashews

Cashews are packed with essential vitamins and minerals, with magnesium being one of the most prominent. Magnesium may help reduce the frequency of migraines, improve cognitive function, and lower the risk of heart attacks by regulating blood pressure levels. Cashews are also rich in copper, manganese, and phosphorus, a mineral vital for healthy teeth and bones, enzyme activation, and maintaining cell membrane structure.

Cashews have also been shown to be abundant in beneficial saturated fatty acids and naturally occurring compounds like beta-carotene, lutein, zeaxanthin, alpha-tocopherol, and oleic acid. They also contain flavonoids, including catechin, epicatechin, and epigallocatechin, which may help mitigate oxidative stress.

Pecans

Pecans are packed with antioxidants, including vitamin E, which research suggests may offer neuroprotective benefits and reduce the risk of coronary heart disease by preventing the oxidation of blood lipids. Another antioxidant, ellagic acid, may help slow cancer cell growth. Additionally, pecans contain beta-carotenes, lutein, and zeaxanthin, which could protect against free radicals and lower the risk of diseases like cancer and age-related macular degeneration.

These nuts are also an excellent source of minerals, including manganese, which supports heart health. Copper plays a key role in energy production and metabolism, while magnesium supports nerve function, heart rhythm, and the health of muscles and bones. Pecans are also rich in zinc, essential for immune function, protein and DNA synthesis, cell division, and wound healing. Other important minerals found in pecans include thiamine, which supports energy metabolism and cell function, along with phosphorus, iron, calcium, and selenium.

Pistachios

Pistachios are a nutrient-dense, providing protein, healthy fats, fibre, vitamin E, B vitamins in particular B6 which plays an important role in immune function, nutrient metabolism, detoxification, energy metabolism and cognitive development.

The health benefits of pistachios are extensive. Their high fibre content—both soluble and insoluble—supports digestive health by promoting beneficial bacteria, which can lower the risk of conditions like constipation, colon cancer, and diverticulitis. 

Pistachios are rich in carotenoids, particularly lutein and zeaxanthin, which give them their vibrant colour. These compounds are powerful antioxidants known for their cellular-protective properties. Studies have shown that women at high risk of breast cancer with higher levels of lutein and zeaxanthin in their blood had a 28.6% reduced risk of developing breast cancer compared to those with lower levels. Additionally, these carotenoids are linked to improved memory, cognitive performance, and a lower risk of depression.

Pistachios are also a great source of flavonoids like genistein, quercetin, and rutin, which inhibit the enzyme α-glucosidase, reducing the absorption of carbohydrates and supporting blood sugar control, potentially lowering the risk of type 2 diabetes.

Interestingly, a study on blood flow found that eating 3-4 handfuls of pistachios daily for 3 weeks significantly improved penile blood flow, resulting in firmer erections, better erectile function, and improved blood lipid profiles in men with erectile dysfunction.

Brazils

Brazil nuts are packed with essential nutrients, offering several health benefits. They are the richest food source of selenium, a mineral that supports thyroid function, immune health, and brain health. Selenium is also a potent antioxidant that helps reduce inflammation and oxidative stress, lowering the risk of chronic diseases like cancer, heart disease, and diabetes.

These nuts are also high in healthy fats, including monounsaturated and polyunsaturated fats, which help lower LDL cholesterol and reduce the risk of heart disease and stroke. In addition, they contain antioxidants that protect cells from damage and may reduce inflammation in the body. Brazil nuts provide ellagic acid, a plant compound with potential neuroprotective and anti-depressant properties, which may benefit brain health. They are also a good source of fibre, supporting digestive health and helping lower the risk of conditions like bowel cancer.

Other important nutrients in Brazil nuts include magnesium, phosphorus, vitamins E and B6, calcium, iron, potassium, and zinc. These contribute to overall well-being and health. Although Brazil nuts are nutrient-dense, they should be consumed in moderation to avoid selenium toxicity.