5 healthy nuts you should add to your diet

Posted on November 18 2022

5 healthy nuts you should add to your diet

Nuts are an essential part of nutrition, especially when eaten as a snack between larger meals.

Some people view nuts as an unhealthy option because of their high fat content. However, nuts contain the healthy kind of fat, not the saturated fats found in processed snacks. Many studies have been done to prove the health benefits of eating nuts. They are particularly effective at reducing risk of heart disease, according to research. So, let’s look at 5 healthy nuts you should add to your diet if you want to improve your overall health.


Almonds are one of the most enjoyed nuts in the world. They are considered a tree nut, and originate in the Middle East. However, now the United States is the world’s largest producer of almonds.

Studies show that almonds may have a beneficial effect on your gut microbiota by supporting the growth of beneficial gut bacteria, such as Bifidobacteria and Lactobacillus.

Almonds are also an integral part of many other products on the market such as milk, butter, oil, paste or flour. You can eat almonds raw, roasted, sliced, silvered, or flaked. The multitude of uses make almonds dynamic and versatile.


Walnuts are rich in antioxidants and remain a good source for omega-3 fatty acids. Walnuts are also known to reduce inflammation, particularly in people who suffer from heart disease, type 2 diabetes, and other types of cancers.

Inflammation usually stems from oxidative stress, which walnuts help fight off. Several plant compounds within walnuts decrease inflammation.

They also taste great in salads, yogurt, and flatbreads! You can practically add walnuts to any recipe for added nutrients.


Like other nuts mentioned above, cashews are rich in nutrients such as zinc, phosphorus, iron, selenium, copper, fiber, magnesium, thiamine, and so much more!

It’s important to note that cashews are also rich in unsaturated fats — which are directly linked to a lower risk of heart disease and premature death.

They contain a great amount of copper, which is essential for healthy brain development, a strong immune system, and boosts of energy we all so desperately need. And cashew’s source of magnesium supports bone health. How much better can they get?

Macadamia nuts

Macadamia nuts are one of the most interesting and versatile nuts out there.

According to research, macadamia nuts contain sources of omega-7 fatty acids that protect your body from oxidation. If you want to inhibit premature aging and improve your body’s ability to create collagen and elastin, simply add some macadamia nuts to your diet to keep your skin youthful and smooth.

Roastery Coast's selection of macadamia nuts will provide your body with minerals and vitamins in order to keep your health in tip-top shape.

Brazil Nuts

Brazil nuts are native to the Amazon rainforest in Brazil, Peru, and Bolivia. You can enjoy their nutty flavor and buttery texture either blanched or raw.

These nuts are known to be highly nutritious, and packed with selenium. They contain more of this mineral than any other nut which is vital for the proper functionality of the body. Selenium consumption positively impacts your thyroid, cell growth, and immune system.

Studies show that higher levels of selenium can enhance immune function and lead to better outcomes for infections, pregnancy, heart disease, mood disorders, and cancer.

If you’re looking for something to boost your energy and your selenium intake naturally, brazil nuts should be added to your diet.

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