People who eat nuts several times a week have a healthier heart, thanks to monounsaturated and polyunsaturated fats that they contain. You can carry them with you because they are small, they don’t change the taste and they are inexpensive compared to other protein sources. Nuts are one of the oldest cultivated plants in the world. Worldwide there are about 20 kinds of nuts, rich in different nutrients such as proteins, fats, iron, zinc, calcium, potassium, carbohydrates, vitamin E, B vitamins, and more. Specifically, they are an excellent source of unsaturated fatty acids. Mostly polyunsaturated or omega – 3 fatty acids which have a protective effect on cardiovascular health. They reduce inflammatory processes in the arteries. Also contain food fibers.

Almonds, walnuts, peanuts, chestnuts, hazelnuts, Brazil nuts-they all have great nutritive value. Because of that, their consumption leads to strengthening hair, skin and nails and improves the functioning of the cardiovascular system. Also increases concentration and saturate the body. They can be eaten raw or fried, boiled, or in the form of butter. According to leading health organizations we should eat them up to 5 times a week. 35-50 grams per day is recommended for nuts to have a beneficial effect on human health, without affecting the weight gain. Their effect will be bigger if the nuts are consumed in combination with a diet that contains low amounts of saturated fat and cholesterol.

Peanuts –They are very healthy because they contain monounsaturated fats, vitamins, vitamin B3, folic acid and minerals. Of all nuts, peanuts contain the highest amount of magnesium.

Walnuts – Furthermore nuts are very important in nutrition. Particularly for pregnant women walnuts are rich in fatty acids, linoleic, oleic and alpha-linolenic acid. Walnuts are also rich in omega-3 fatty acids and glutathione.

Nuts – Contain more omega-3-fatty acids from salmon. According to many studies if you eat a handful of nuts a day, you are going to increase good cholesterol.


There are two types of almonds: sweet and bitter. Sweet almond contains calcium, magnesium, vitamin E, fiber and selenium. Magnesium is important because it relaxes blood vessels and eases circulation. Almonds can help into the process of regulating the weight. It is commonly used in the cosmetics industry-production of almond oil.

Girls and young women who regularly consume peanuts can reduce the risk of breast cancer by as much as 30 percent. A study from Medical University of Harvard proved that foods that are rich in vegetable protein and fat are very important in preservation of healthy breast.