Almonds, cashews and walnuts in our diet

Almonds, cashews and walnuts are 3 most popular types of nuts that we choose and add to our meals or eat as a snack. Find out more about their role in our diet and health benefits! Learn why it is not good if your diet is poor in nuts and, hopefully, change it. We will also give you some tips on how to sneak nuts into your daily meals.

Almond – the king of all nuts

Almonds, actually seeds of the almond tree, are described as the most healthy nuts. When you compare their values to other nuts, you will realize that there are good reasons why.


  • are rich in high-quality fats. In 100g of almonds there are 50g of those fats. Such an amount guarantees the total daily intake for this macronutrient,
  • help you concentrate and boost learning abilities,
  • regulate heart rate and prevent heart attacks,
  • facilitate healthy functioning of the nervous system, reduce stress and are natural antidepressants (similar effect to chocolate),
  • are recommend for people who have problems with vascular system because they prevent anemia,
  • improve our immune system,
  • ease PMS symptoms,
  • support the fetal development – that’s why are recommended for pregnant women,
  • are rich in vitamins: B complex and vitamin E – the vitamin of youth,
  • are rich in minerals and macronutrients: iron, copper, zinc, folic acid, magnesium, manganese and potassium.

Cashews – delicate, tender and sweet-flavoured

Cashews, seeds of the cashew tree, are popular especially among people who have bite problems because they are much softer than any other nuts. Their consistency is delicate and tender, and their sweet taste is unique. It is because of this taste that Poles often choose them.
Coming back to health benefits of cashews. They:

  • are an essential source of monounsaturated and polyunsaturated fats,
  • facilitate healthy functioning of the circulatory system because they are a source of gamma linolenic acid,
  • are loaded with antioxidant substances, which prevent many diseases, among others cancer,
  • have a considerable amount of protein – 18g of protein in 100g of nuts,
  • are packed with vitamins A, D and E (fat soluble vitamins),
  • contain micronutrients and minerals: iron, phosphorus, calcium, copper and potassium,
  • regulate blood cholesterol – thanks to fatty acids,
  • strengthen the blood vessels of the body due to the high content of essential minerals,
  • are rich in antioxidants, which help to fight free radicals,
  • have a positive effect on hair, skin and nails,
  • have sweet flavour and give original taste to the dishes they are added to.


a lot of cashews nuts in the bowl on a table

cashews nuts in the bowl on the wooden table

Walnuts – a nut classic

Walnuts are also very popular and therefore people often choose them. This is mainly because their attractive price compared to other nuts. The lower price doesn’t mean that walnuts are somehow worse. Just as almonds and cashews they also have a number of health benefits for the body.


  • have a positive effect on hair, skin and nails,
  • boost your metabolism and additionally detect harmful substances, especially heavy metals, which they immediately remove from the body,
  • are a source of saturated (8g/ 100g of nuts), monounsaturated (12g/ 100g of nuts) and polyunsaturated (46g/ 100g of nuts) fatty acids, which are essential in a balanced diet,
  • are rich in vitamin E, which helps your organism stay young for longer,
  • contain essential micronutrients and minerals: magnesium, phosphorus and iron,
  • are recommend for people with anemia because they are rich in iron,
  • increase the permeability of cell membranes, thanks to which they support every living cell in our body,
  • improve brain functioning, boost learning abilities, concentration and memory,
  • help you regenerate and sleep well (if eaten before sleep),
  • contain vitamin C, thanks to which have antioxidants properties,
  • improve functioning of gallbladder (if eaten regularly – 20-30g per day, so a handful of nuts).


bowl full off almonds on a table

almonds in bowl on a table

The answer to the question why we should eat nuts should be complete by now ☺ We hope you don’t hesitate anymore if you should grab almonds, cashews or walnuts. The only thing that still might be not clear is how, when and with what you can eat them.

You can eat nuts as a healthy snack, but they are also a great addition to meals, e.g. to breakfast. High content of fats makes them an ideal energy fuel in the morning. In the article Breakfast ideas! What to eat for a healthy and nutritious breakfast? you will find a tasty recipe for porridge with nuts. We also recommend you to try our feel FIT RAW & SEEDS ENERGY bars with seeds, fruits and nuts: bar with raw cacao nibs, cashews and blackcurrant and bar with cranberries, pumpkin seeds and almonds.

Article from Medical New Today: “Nuts strengthen your brain, EEG study shows”, 
Article from Joy Bauer: “Nuts and seeds: How food affects healt”, 
Article from Medical News Today: “The health benefits from almonds”,
Article from Health Line: “Are cashew good for you?”, 
Article from NCBI: “Health benefits of nuts consumption”, 

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