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Nuts are a wonderful food and are widely enjoyed. They can be used in cooking or consumed raw as a handy snack. They are really good for a vegan diet as they are high in protein and rich in good fats.

Nuts are highly nutritious, and though each nut boasts its own nutrient profile, in general, they are high in vitamin E, magnesium, phosphorous, copper, manganese, and selenium.

Nuts are also high in antioxidants, specifically polyphenols, which help to protect cells from oxidation damage.

We are going to look at foods commonly referred to as nuts and avoid the ‘Is it a nut or a seed?’ debate. If you suffer from nut allergies, be sure to do your research for allergy advice.

Nuts are delicious and versatile and should be included in your diet where possible. Here is a list of some popular nuts and how they might be beneficial to your body as a whole.

1. Walnuts

Walnuts are a powerhouse of nutrients. They are higher in antioxidants than any other commonly eaten nut. The high vitamin E content, melatonin and plant compounds called polyphenols help protect the body’s cells. These compounds are also said to help with inflammation within the body.

Walnuts are also a fantastic source of ALA (alpha-linolenic acid) a plant-based form of omega 3. A single serving of walnuts (1 ounce) provides your daily requirement of ALA and is said to help reduce the risk of heart disease.

2. Pistachio Nuts

Pistachio nuts are delicious and fun to eat when sitting cracking open each shell with your hands.

They are unsurprisingly loaded with nutrients but are most notably touted as one of the best sources for vitamin B6 with a 1-ounce serving providing you with 28% of your RDI. Vitamin B6 is essential in blood sugar regulation and red blood cell formation.

As amazing as bananas are for providing you with potassium, one serving of pistachios contains more potassium than half of a large banana! Potassium is helpful in many bodily functions, such as blood pressure, water balance, and digestion.

3. Pecans

As well as contributing to amazing desserts around the holidays, pecans are incredibly nutritious. They are high in fat and calories, but also boast significant levels of copper, zinc, and B1.

B1, or thiamine, helps to convert carbohydrates into energy while copper is essential in red blood cell production and supports the immune system. Zinc helps wounds to heal and also supports a healthy immune system as well as a host of other essential functions.

4. Brazil Nuts

Brazil nuts are a monster of a nut in size and nutritional content. They are delicious when enjoyed raw as they have a wonderful initial crunch with a creamy texture and flavor.

Brazil nuts are most noted for their incredible selenium content with just ONE nut containing 175% of the RDI (recommended daily intake).

Selenium is a mineral that is essential for cell growth and maintaining a healthy immune system and thyroid gland. It is also protective of brain health and is said to Support memory, motor function, and coordination.

Aside from selenium, brazil nuts also boast significant amounts of copper, magnesium, phosphorous, manganese, zinc, and vitamins B1 and E.

5. Almonds

Almonds are a popular one, especially for vegans who enjoy munching on the nuts as a snack, making almond cheese, and enjoying almond-based milk.

A one-ounce serving of almonds contains 37% RDI of vitamin E, 32% RDI of manganese, and 20% RDI of magnesium. As well, copper, vitamin B2 and phosphorous show up in significant amounts.

Almonds are one of the best sources of vitamin E. Vitamin E works as an antioxidant with some research suggesting that it aids in reducing the risk of heart disease.

The high level of magnesium in almonds is also beneficial in helping to control blood sugar levels.

6. Cashew Nuts

Cashews are another nut that is great for making various vegan cheeses. Also, cashews are good for you!

They are a great source of good fats! Unsaturated fats are said to help with heart health and keep our muscles moving. The unsaturated fat, as well as the copper content, may also result in cashews having a positive effect on one’s complexion.

They also contain significant amounts of copper, magnesium, manganese, zinc, phosphorous, and iron. Magnesium and manganese are both essential in bone health.

Nuts in general sport an amazing nutrient profile, with individual nuts being leaders in certain minerals and vitamins. That said, it wouldn’t be a bad idea to eat a mix of nuts each day.  Remember to check individual nuts for allergy information.

Related Content: 

Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammationheart healthmental wellbeingfitness goalsnutritional needsallergiesgut health, and more! Unfortunately, dairy consumption also has been linked to many health problems, including acnehormonal imbalancecancerprostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster App which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some resources to get you started:

Easy Ways to Help the Planet:

  • Eat Less Meat: Download Food Monster, the largest plant-based Recipe app on the App Store, to help reduce your environmental footprint, save animals and get healthy. You can also buy a hard or soft copy of our favorite vegan cookbooks.
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