Nuts are a popular snack for a number of reasons. They’re easy to have on the go, they taste great, and there’s a large variety of types, so you can find the ones you like best. Most importantly, they can be really healthy for you if you’re eating the right nuts. While many nuts are good for you, peanut brittle or some prepared varieties of nuts may not be healthy for you, and some nuts are simply healthier than others. Today, we’re going to look at three kinds of nuts that you can find at your local grocery store that are affordable, tasty, and boast plenty of health benefits!


First up are almonds, a wildly popular tree nut that has been widely reported and praised for its nutritional value. For years, almonds were thought to be a rare treat because of the calorie count and fat intake, which is a bit high. This was before our understanding of how fat can be healthy for you in the right circumstances, which almonds fall in to. The majority of the fat found in almonds is the healthier monosaturated fat. As a result, almonds can help reduce your risk of stroke and heart disease. They’re also loaded in manganese, protein, Vitamin E, phosphorus, iron, and copper.

One study found that almonds can lower your level of unhealthy LDL cholesterol.

Together, these traits make almonds a valuable snack for the host of positive health effects. For example, one study found that almonds can lower your level of unhealthy LDL cholesterol. The high magnesium content has also been found to help control blood sugar and reduce insulin resistance. Furthermore, almonds are high in antioxidants, which can fight aging and oxidative stress, and fiber. Along with the rich protein-content, almonds may be effective at curbing hunger and reducing calorie counts. This means almonds are heart-healthy, good for diabetics, and can help you lose weight!


Pistachios are another nut that has received plenty of good press recently for its perceived health benefits. Much like almonds, pistachios boast a smattering of healthy nutrients like proteins, healthy fats, Vitamin B6, and phosphorus. They’re also rich in omega-3 fatty acids, which have been linked with many health benefits. Pistachios contain two important antioxidants, lutein and zeaxanthin, which promote eye health and can combat age-related macular degeneration. These aren’t the only antioxidants found in pistachios, making them a good source for these health nutrients.

The high potassium content makes pistachios good for your heart, brain, and bone health.

We’ve touched on another healthy nutrient of pistachios previously on the Shop & Enroll blog, potassium. The high potassium content makes pistachios good for your heart, brain, and bone health. It’s such an effective healthy heart snack that we named it one of our top snacks that lower your blood pressure. The high fiber and protein content also naturally suppress your appetite, similar to almonds. What’s interesting is that pistachios may live up to their healthy hype.


Our third pick for this list are the thick-shelled behemoths of the nut world, walnuts. We’ll level with you. Much like the other two entries on this list, walnuts are also rich in healthy fats, proteins, manganese, and fiber, giving them the same satiety-inducing, heart-healthy benefits you’d expect to find in other nuts. Walnuts are also loaded with omega-3 fatty acids, making them extremely good for your brain. They have even more omega-6 fatty acids, which are also really good for your brain, stimulate hair and skin growth, regulate your metabolism, and promote bone health.

Walnuts are linked with potentially reducing your risk of some cancers.

What really sets walnuts apart are the antioxidant counts. Walnuts are absolutely filled with them, ranking with pecans as the top nut for antioxidant content by comparable serving size. This has led to them being linked with potentially reducing your risk of some cancers. While these findings may seem “nuts” (allow us this one pun), several animal studies have corroborated the findings, linking eating walnuts to reduced risk of cancer. Unrelated to cancer, walnuts have also been found to improve your gut microbiome, which improves digestive health. Altogether, walnuts are a cancer-fighting, weight-loss-inducing, heart-healthy snack that is available at your local grocery store!

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Most nuts, so long as they aren’t covered in sugar, are fairly healthy for you (if you aren’t allergic to them). What sets these nuts apart from the others is that they’re usually readily available wherever you are, taste great, and they go the extra mile for your health. Unless you have a nut allergy, it’s worth adding these nuts to your snacking routine!