• Nuts are generally agreed to be one of the best sources of protein for those on a plant-based diet. That being said, nuts are an essential part of any person’s diet due to the many health benefits that they provide. In this article, we talk about some of the most popular nuts and why they are important for a healthy diet.


    These are not just good as a plant-based milk alternative. Almonds are full of protein, monounsaturated fats (i.e. the good kind!) and are rich in heart-healthy minerals like magnesium and potassium as well as calcium and iron. This means that almonds are an important source of minerals that can be less prevalent in a vegan diet.


    Hazelnuts are a little lower in protein than many other nuts, but they still have important benefits. Studies have shown that hazelnuts can help reduce cholesterol levels, meaning that they are great for your cardiovascular health.

    Brazil nuts

    These nuts are full of selenium, which is a critical mineral for things like thyroid function and DNA synthesis. As such, it is recommended to eat two Brazil nuts every day to maintain your selenium levels.

    Macadamia nuts

    These are higher in fats than most nuts, but they are also lower in carbs, which means that they can fit in to even a low carb diet. The fats that make up macadamia nuts are monounsaturated fats, which are great for your heart and can help manage cholesterol and blood sugar levels.


    Perfect in pecan pie or carrot cake, pecans are a healthy addition to any diet. They are filled with antioxidants, which are important for promoting arterial health, as well as something called plant sterols, which have been shown to help lower cholesterol. On top of this, pecans are high in zinc, which is a mineral responsible for boosting your immune system.


    Walnuts are an essential nut for brain function as they contain the mineral copper, which helps to raise energy levels and maintain brain neuron health. Studies have shown that walnuts can actually reduce the risk of dementia, as well as other diseases such as diabetes and heart disease.


    These nuts are good for promoting bone health as they are high in nutrients like manganese, vitamin K, magnesium, iron and zinc. Some studies have shown that cashew nuts are also effective for lowering blood pressure and, therefore, promoting cardiovascular health.


    Pistachios are lowest in calories when compared to other nuts, but still high in important vitamins and minerals. One of these is vitamin B6, which can help boost your immune system. Pistachios are the only nut with significant amounts of the antioxidants zeaxanthin and lutein, which are essential for eye health.


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