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GR8NESS expert Expert Reviewed
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Go Nuts: Which Ones Pack the Most Nutrients 

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These versatile, crunchy little delectables are nature’s gift for taking in nutrients in less than a bite. Enjoying a diverse trail mix can give you a boost of essential fats and vitamins in each handful. Finding their way into spreads, sweets, dinners and drink blends alike—nuts can be ingested in just about every form possible, adding extra nutrients. They’re even a suitable replacement for pre-workout, as well as muscle recovery supplements.

They adhere to vegan, gluten-free, ketogenic, paleolithic, and other raw food diets. Their relatively high-calorie count is worth the weight. They’re a substantial source of fiber, protein, antioxidants, maintaining healthy cholesterol, aiding in weight loss, and other supplemental value.

Check out these nut varieties we can’t get enough of.

A sack of almonds
Image by Ignacio F / Unsplash
1 of

Almonds 

What they pack: Vitamin E, magnesium, calcium, potassium, and antioxidants.

What they impact: Prevention of cardiovascular disease, blood sugar level management, weight management.

Consume: Raw, whole almonds, almond flour, almond butter, almond oil, and almond milk. 

Fresh pecans packed with nutrients that aid in weight loss
Image by Deryn Macey / Unsplash
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Pecans 

What they pack: Fiber, vitamin E, calcium, potassium, and zinc, oleic acid, vitamin B1, thiamin, magnesium, and protein. 

What they impact: Aid in weight loss, increase metabolic rate, and satiety. 

Consume: Whole pecans, baked goods, and protein bars.

Glass jar filled to the brim with hazelnuts
Image by Monika Grabkowska / Unsplash
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Hazelnuts 

What they pack: Fiber, vitamin E, magnesium, copper, manganese, protein, vitamin B6, phosphorus, potassium, zinc, omega-6, omega-9, and oleic acid.

What they impact: Can decrease blood cholesterol and inflammation. Are beneficial for heart health, anti-aging, and possibly protecting against cancer

Consume: Raw, chopped, with yogurt, salad, and baked goods. 

Up close shot of a Pistachios
Image by Joanna Kosinska  / Unsplash
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Pistachios 

What they pack: Magnesium, potassium, phosphorus, vitamin B-6, thiamin, and antioxidants.

What they impact: Eye health, gut health, weight loss management, heart health, blood sugar balance, reduction of colon cancer risk.

 Consume: Raw, whole pistachios, pistachio brittle, with cheese, and baked goods.

Fresh walnuts packed with nutrients to help reduce cardio vascular disease
Image by Marian Kroell / Unsplash
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Walnuts 

What they pack: Omega-3, protein, fiber, magnesium, and alpha-linolenic acid.

What they impact: Can reduce the risk of depression, and lower cardiovascular risk.

Consume: Raw, whole walnuts, and dry roasted. 

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Amanda
GR8NESS Writer
Amanda is a GR8NESS contributing writer who lives in celebration of self care, and endeavors to approach all things with a student mentality. Her love for the study of self-development is rooted in fitness, holistic wellness, and skin care. She is an advocate for mental health; and hopes to connect others to their own way of daring to care.
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