top of page

6 Nutritious Nuts for Boosting Your Health and Wellbeing

When it comes to healthy snacks, nuts are at the top of the list. Not only are they delicious and satisfying, but they also pack a powerful nutritional punch. These crunchy morsels are bursting with plant-based fats that do your heart and brain good. But before you dive into that can of mixed nuts, it's time for a little Nutrition 101.

You see, not all nuts are created equal. While they're all nutritious, some varieties have special superpowers. Almonds, for example, are loaded with protein to keep you feeling full. Meanwhile, pistachios contain lutein and zeaxanthin, antioxidant powerhouses for eye health. No matter which you choose, nuts make the perfect anytime snack.

Toss a handful on your morning yogurt or cereal. Sprinkle them over salads for some crunch. Coat fish or chicken with chopped nuts for a flavor and nutrition boost. And of course, nut butters, like peanut or almond, satisfy any craving. However you nut, do it often.

Gray background with 6 bowls filled with various nuts.


Crunchy, creamy, and oh so satisfying - almonds are the ultimate anytime snack. Packed with 6 grams of protein per serving, these little nuggets will keep you full and energized throughout the day. Not to mention, they're bursting with nutrients like fiber, magnesium, and vitamin E that keep your heart happy and skin glowing.

The healthy fats in almonds are just an added bonus, helping control blood sugar and supporting overall health. And with 23 almonds in a single serving, you get more bang for your buck compared to other nuts.

Whether you're craving something to munch on between meals or a nutritious topping for salads and pastas, reach for almonds. Their combination of protein, fiber, and healthy fats makes them a filling and flavorful option no matter when hunger strikes. Crunch into some today and discover why almonds are one of the most versatile and nutritious snacks around!


Walnuts are a superfood for heart health! These crunchy nuts pack a powerful punch of omega-3s, amino acids, and other nutrients that keep your ticker in tip-top shape.

Walnuts can lower blood pressure, improve cholesterol, and reduce nasty triglycerides. The secret lies in the walnut's abundance of L-arginine and ALA omega-3 fatty acids. These compounds boost blood flow, calm inflammation, and bring high blood pressure down a notch.

Your gut will thank you too! Walnuts nourish the good gut bacteria that keep your digestive system happy. Emerging research also shows walnuts may fend off colorectal cancer.

An ounce of walnuts (about 14 nuts) provides 185 calories, 4 grams of protein, 2 grams of fiber, and a healthy hit of magnesium.


Brazil nuts may not be the most famous nuts on the block, but they pack a powerful punch! Just two of these big boys provide over 100% of your daily selenium needs. What does selenium do exactly? This unsung mineral hero helps keep your thyroid humming, assists in making new DNA strands, and fights inflammation. Most people don't give selenium a second thought, but it plays a critical role behind the scenes. That's why I recommend kicking off your morning with a dynamic duo of Brazil nuts. It's a simple way to start your day with an extra boost of this essential trace mineral. The next time you're hankering for nuts, look beyond the usual suspects and give Brazil nuts their time to shine! Your body will thank you.


Pistachios are those green little treasures that pack a big nutritional punch. Just one ounce (about 49 of those cute green nuts) contains a whopping 6 grams of protein. Now that's some serious muscle-building power from a tiny nut!

But wait, there's more. Pistachios also deliver a trio of B vitamins, 3 grams of belly-filling fiber, and two fancy plant compounds called lutein and zeaxanthin. These dynamic duo antioxidants are linked to boosting eye and brain health. Talk about food for thought!

The green hue in pistachios comes from lutein and zeaxanthin working their anti-inflammatory magic. So snack on a few handfuls without guilt or blend them into a tasty whipped feta dip that will make your tastebuds dance. However you pistachio, your body will thank you.


Pecans are versatile and should be used outside of Thanksgiving pies and Christmas cookies. Pecans definitely deserve more love!

Like almonds and walnuts, pecans are loaded with heart-healthy unsaturated fats. And get this: Research shows that just a month of daily pecan eating improved cholesterol levels in older adults. Pecans' stellar antioxidant levels (measured by ORAC score) likely contribute to these heart perks by reducing inflammation and oxidative stress.

Beyond benefits, pecans are downright delicious. With their buttery texture and subtle sweetness, they make anything taste better. No cutting required - just crumble them on top of salads, yogurt, oatmeal, etc. for instant yum.


Cashews are more than just a tasty snack - these soft, buttery nuts pack a powerful health punch! With generous amounts of magnesium, cashews help keep your nerves humming, blood pressure in check, and blood sugar on an even keel.

But beyond their impressive nutrient profile, cashews' rich, creamy texture makes them a plant-based superstar. Blend these babies up into luscious dairy-free sauces and cheeses, like a decadent vegan cheese sauce. Or add some crunch to your stir fry with a sprinkle of chopped cashews. However you use them, cashews bring nutrition and indulgence together in one delightful package.

Nuts are nature's nutritional powerhouses, but with so many to choose from, how do you pick your favorites? I've narrowed it down to six of the tastiest, most nutrient-dense nuts that I think everyone should try. From the buttery richness of almonds to the tropical flair of macadamias, these little crunchy snacks are bursting with healthy fats, plant protein, vitamins, and minerals. Whether you roast them up for a salad topping or grab a handful for an on-the-go protein boost, nuts can be an easy and delicious way to energize your body.

Have you been wondering how to take your health and nutrition up a notch? I'd love to help you kickstart your journey towards feeling your absolute best. Just submit a request, by clicking HERE, anytime for a personalized health assessment. Together, we'll discover simple, sustainable ways to nourish your body and elevate your energy. The first step is as easy as picking up some of nature's perfect packaged snacks - nuts!

Brown stained wooden board tabletop with a white plate boasting a brown rim, sitting on a white and blue striped towel, topped with salad greens, cherry tomatoes, and shredded cheese. The Nutritional Advisor circular logo in the right hand corner.



bottom of page