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This post first appeared on Piping Rock. All content is theirs.

Have you ever wondered what exactly the nutritional benefits of nuts are? We have those answers today.


Nuts are a popular snack item in the U.S., but do you know anything substantial about its benefits? If not, you're in luck because we're fans of them, and welcome you to the run-down of the 3 most popular nut types. Included in this post we'll discuss the vitamin content each nut has, and its unique properties. 

Let's do this.


Aloha, Almonds


Almonds are sourced from the almond tree, or Prunus dulcis as science calls it. The almond we eat comes in various forms; salted, unsalted or raw, roasted. The common denominator? They are all seeds from the tree, and they are all great. Sure, you may already know all of that about your almonds, but here's the nitty gritty. 

Almonds tout a pretty powerful profile, if you ask us. Here's what the vitamin content looks like in a serving of these favorites (1):

  • Fiber: 3.5 grams.
  • Protein: 6 grams.
  • Fat: 14 grams (9 of which are monounsaturated).
  • Vitamin E: 37% of the RDA.
  • Manganese: 32% of the RDA.
  • Magnesium: 20% of the RDA.

One of the most notable benefits of almonds, is its high Vitamin E content. Instead of popping Vitamin E supplements, you can just enjoy a handful of almonds to reap the goodness. Trust us our word, it's tastier.

Stock up on almonds here. $10 for a 1 lb. bag. 


Ciao, Cashews


Cashews are the seeds of the tropical evergreen tree of the same name. They are found attached to the bottom of cashew apples, the fruit of these trees, and are picked at the peak of freshness. A funny looking fruit, the nut it produces is one of the world's most popular snacks. It's no wonder why, as it's buttery, soft, and chewy...yet, a nut. Here are the hidden benefits in each bite (2):

  • Protein: 5.17 grams.
  • Fat: 12 grams 
  • Zinc: 1.6 milligrams
  • Calcium: 10 milligrams 
  • Magnesium: 83 milligrams

Fun fact: The apple cashew is sometimes turned into a juice which is rich in vitamin C.

Grab your cashews here. $12 for a 1 lb. bag.


What's Up, Walnuts 


A stone fruit growing from the tree of the same name, walnuts are a member of the Juglandaceae family, meaning they are related to pecan and hickory trees. Within the wrinkled shell of the walnut lies the textured, familiar nut. It's a favorite for baking and snacking which makes sense, since it contains (3):

  • Protein: 15 grams.
  • Omega-3: 9 grams
  • Omega-6: 38 grams
  • Fiber: 6.7 grams

The best benefit of this nut? It's high omega content. Omega-3 and Omega-6 are known as good fats since they work in tandem with your body for beneficial results.

Stock up on 1 lb. bag of walnuts for $9.50


What's your favorite nut? Comment below! We'd love to hear. 

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