The Top 5 Healthiest Nuts

For many years, nuts have gotten a bad rap for being high in fat. But in reality, nuts are a vital part of our diet, as they are high in monounsaturated fats that actually keep us heart-healthy and disease-free.

Healthy nuts are also great sources of protein, minerals and other life-enhancing nutrients. Scientific studies now show that different types of nuts and seeds can actually prevent heart disease, weight gain and the accumulation of LDL cholesterol.

All nuts should be organic, eaten in their raw state, and not irradiated or roasted. Here is my list of the five healthiest nuts you should add to your diet. (In no particular order)

1. Almonds

A small handful of almonds gives you almost 25% percent of your daily needs for magnesium, and more bone-strengthening calcium as an equal amount of cow milk.

They are also high in many antioxidants, such as vitamin E and selenium. Studies show that almonds may play and important role in preventing colon cancer due to their high fiber content. Almonds also help us to actually lower negative forms of cholesterol in the blood stream.

2. Walnuts

One of the best nuts on earth, walnuts may actually increase our brain function. Studies show that consumption of walnuts is related to heart-health, better cognitive function, as well as the reduction of skin and bone conditions. Packed full of an antioxidant known as ellagic acid, researchers have shown that walnuts contain 16 disease-fighting polyphenols.

3. Pecans

Recent clinical studies show that this nut significantly lowers cholesterol. Pecans are also a great source of twenty essential vitamins and minerals.

4. Brazil Nuts

Also high in heart-healthy nutrients and minerals like copper, niacin, vitamin E, fiber, magnesium, and selenium, studies on Brazil nuts show that this protein-packed snack may aid in the prevention of breast cancer.

5. Cedar Nuts

Siberian Cedar nuts, originating in Russia, hold 70% of the essential amino acids that the body needs. They also contain high amounts of Vitamin A, B and D, as well as% tocopherol-containing Vitamin E. This exotic nut also contains a special form of Vitamin P, a vital fatty acid similar to fish oil, which is known for reducing the amount of LDL cholesterol, keeping the arterial walls free of disease-causing inflammation and plaque.

Raw nuts are a big part of my diet and pack the most energy of any other food. They make a healthy snack that is low in calories. Healthy nuts are definitely a great addition to your diet.

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About the author


Dr. Edward F. Group III has his Naturopathic Doctorate, Clinical Herbalist, Holistic Health Practitioner, Clinical Nutritionist certifications, and is a Diplomate of the American Clinical Board of Nutrition and the American Board of Functional Medicine. He founded Global Healing Center Inc. in 1998 which has earned recognition as one of the largest alternative, natural and organic health resources on the Internet.

A dynamic author and speaker, Dr. Group focuses solely on spreading the message of health and wellness to the global community with the philosophy of full body cleansing, most importantly colon cleansing, consuming pure clean organic food, water, air, exercise and nutritional supplementation. Visit to learn more about living green and healthy!


Anonymous's picture

Max Igno

I was happy to see nuts are good! Until I got to the raw part. Why not roasted? Why not irradiated? What exactly is irradiated? How is the typical nut you buy at Wally World processed?


Anonymous's picture

C. Sharp

Nuts are great but typically should not be eaten raw, due to the anti-nutrients. Instead, they should be soaked for a few hours in a salt-water solution and then slowly dried out in the oven. See Sally Fallon's book Nourishing Traditions.

Anonymous's picture


Pecans and Cedar nuts may not be available in australia

Anonymous's picture


Unfortunately, there is no such thing as an almond (organic included) that is not irradiated or steam pasteurized, as the wonderfully incompetent FDA has enforced this (to supposedly remove the threat of salmonella), without having to indicate this on the product.

fazthegreat's picture


omg! whatever happened to pistachios?

Anonymous's picture


I would sure like to know where to get nuts that are not irradiated!!!! and garlic, etc...

Thanks to the good ol' FDA that's near impossible, heh?

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