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11 Healthiest Nuts To Add To Your Diet Today

Nuts are a common and easy addition to a whole range of foods, but which are the healthiest nuts to have in your regular diet? They can taste great, they’re easy to find and buy, are filling, and easy to eat on the go. Nuts are also often highly nutritious and come with a variety of added health benefits!

Here at OriGym we recognise the advantages that nuts can provide, and we also realise that trying to figure out which ones are best for you can be difficult; are macademia nuts healthy? What about pistachios? Are brazil nuts healthy? We’ve compiled this list so you can find the answers to these important questions!

Before you jump in, if health and nutrition is your cup of tea then check out our level 4 advanced sports nutrition course to take your passion to the next level. Don’t forget to download our latest course prospectus as well to find out about our whole range of courses and diplomas!

What is a Nut? 

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Nuts are actually the seeds of trees, which consist of a kernel surrounded by a hard, tough shell which naturally does not open to release the edible section inside. 

There are some particular differences between healthy nuts, seeds, and legumes: seeds are naturally released by the tree and legumes grow underground. However in the culinary industry there are a few types of seeds that are considered nuts, as well as some legumes that are considered nuts too (keep this in mind for later on!).

Nuts are readily available from most supermarkets. If you’re that way inclined then they do also grow in the wild, with 3 edible nut trees growing in the UK: hazelnuts and sweet chestnut trees being native to the UK, and some walnut trees, which have flourished in the British lowlands (with some help from squirrels!). 

Unless you work on a nut farm, growing nuts at home is a very long process as a tree generally won't bear edible nuts for at least 2 years, and they often require a lot of effort to harvest and maintain. 

Don’t panic if you don’t like snacking on nuts as many can be added to other foods and dishes; many salads come with a topping of healthy nuts, and they make great additions to baked goods and a number of savoury meals. 

General Nutritional Information

Fats

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Nuts can be high in fat, but the fats they contain are unsaturated: the “healthy fats”. 

The recommended daily amount of saturated fats for adults is 20-30g, while total fats should be less than 70g each day.

When consumed instead of saturated fats, unsaturated fats contribute to a reduced chance of heart disease as unsaturated fats work to reduce low density lipoproteins (LDL) in the body. LDL is often called ‘bad cholesterol’ as it builds up in the blood vessels and arteries. 

High density lipoproteins (HDL) are considered to be the healthier option and help to lower the amounts of LDL in the body, reducing the chance of clogged blood vessels, lowering blood pressure and chances of circulatory-system related health issues. 

The unsaturated fats you can get from the most healthy nuts help to lower the levels of LDL in your blood, lowering your cholesterol and keeping your heart fit! 

While fat is generally higher in calories, this shouldn’t put you off adding some of the healthiest nuts into your diet. Your body actually needs calories to function, as this is what the body uses for energy, so snacking on nuts can provide a healthier source of energy to keep you going throughout the day.

For more information on fats, read through our guide on the types of fats: risks, benefits, and fat loss.

Protein

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Nuts also have a surprisingly high protein content.

The recommended daily amount of protein is 55g for adult men, and 45g for adult women, or approximately 0.8g of protein per kilogram of your bodyweight.

Protein is an essential nutrient that your body needs for a huge variety of biological functions, which includes processes such as building and repairing muscle, the production and regulation of hormones, and supplying energy. 

Protein is made up of smaller chemical compounds called amino acids: some amino acids can be made by the body whilst others, the essential amino acids, have to be taken in through dietary sources, such as some of the healthiest types of nuts. 

To learn more about amino acids, check out our guide on the benefits, foods, and structure of amino acids.

Protein is also the most energy demanding of the macronutrients to digest, meaning you can absorb the nutrients it provides without the addition of too many calories. This is beneficial to maintaining a lean body mass.

Fibre

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Furthermore, healthy nuts are a great way to get dietary fibre in your body! 

It is recommended that you consume around 30g of dietary fibre a day, a target which a vast majority of us fall short of. 

Fibre contributes to a plethora of health benefits, including a lowered risk of heart disease, stroke, type 2 diabetes, and bowel cancer. 

Another healthy source of fibre is the eggplant, so try adding that to your regular diet too!

Fibre can be soluble or insoluble, both generally slowing the digestive process to help regulate energy usage and maintain regular bowel movements. 

Cooking most foods will alter the nutritional content, yet the best healthy nuts are pretty resilient and dry roasting most will only change them slightly from a nutritional point of view. 

If you are looking for the exact nutritional value then always check the labels and packaging as some preparation methods will affect certain values, and obviously the addition of salt or other flavourings will have an impact.

Before you read on and find out which nuts are healthy, download our FREE food diary: you can easily keep track of your food and nutrition!

11 Healthiest Nuts

Now that we've answered a couple of questions around 'how healthy are nuts?', lets move on to discussing what nuts are healthy to eat, dissecting their individual nutritional values. For the following list, all nutritional values are calculated per 100g according to the USDA. 

Depending on what your nutritional goals are, some nuts may be more suitable to you than others, due to the variations in nutritional content. 

Let’s jump in to find out which type of nuts are the healthiest and most nutritious!

#1 - Almonds 

Kcal: 579   Fat: 49.9   Protein: 21.2   Carbs: 21.6   Fibre: 12.5

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If you're wondering "what kind of nuts are healthy for you?" then almonds are some of the healthiest nuts for snacks as they contain a huge range of beneficial  micronutrients, in addition to the healthy ones mentioned above.

100g of almonds would proide 132% of your daily vitamin E, and 67% of your recommended daily magnesium

Vitamin E is important for maintaining healthy eyes and skin, as well as supporting a healthy immune system. Did you know that the benefits of blueberries also include boosting eye and skin health?

Magnesium is another essential nutrient that is utilised by the body for nerve and muscle function, regulating blood sugar levels and blood pressure, and for protein synthesis. 

It is also essential for fighting fatigue: read through our health and purchase guide on vitamins for energy if you need advice on how to combat tiredness.

Almonds have been found to lower cholesterol when consumed as an alternative to sources of saturated fats. In a study published in the Journal of the Science of Food and Agriculture, the huge benefits of almonds were discussed:

“Habitual almond consumption does not lead to weight gain, and their inclusion in low‐calorie diets appears to promote more weight loss than a comparable carbohydrate‐based low‐calorie diet. Also, almonds have a low glycemic index and do not adversely impact insulin sensitivity. Almonds are an excellent source of bioavailable α‐tocopherol, and increasing their intake enhances the resistance of LDL against oxidation.” (Chen, Lapsley and Blumberg, 2006)

If you were wondering “what are the healthiest nuts to eat when dieting?”, almonds are definitely a top choice as they can help reduce blood pressure without adding in too many extra calories.

#2 - Brazil Nuts

Kcal: 700   Fat: 66.7   Protein: 13.3   Carbs: 10   Fibre: 6.7

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There’s a reason that this type of nut is known as one of the world's healthiest foods: brazil nuts are a chunky and healthy addition to almost any diet!

So why are brazil nuts healthy?

Amongst the other benefits provided from vitamins, minerals and a high magnesium content, 100g of brazil nuts would also provide over 300% of your required selenium intake. 

Selenium is a mineral that acts as an antioxidant, as well as playing an important role in your metabolism and thyroid function. Your thyroid gland is involved in regulating your growth and development. 

Selenium’s ability to reduce oxidative stress has also been linked to a potentially positive impact on diseases such as Parkinson’s and Alzheimer’s disease. 

Another plant-based aid for these diseases is the milk thistle! Read our guide on the benefits, side effects, and uses of the milk thistle to find out more.

However, too much selenium can be a bad thing: the recommended daily amount of selenium is 55mcg for adults, with just one brazil nut containing around 95mcg on average! If you have too much of this mineral in your body then it can lead to some serious side effects, with mild symptoms being hair loss and weak nails. The more extreme symptoms can lead to breathing problems, kidney failure, and even heart problems.

Before this puts you off, the fact that you’d only need one brazil nut a day for some great health benefits means that this healthy nut can also be an economically sound choice; one packet could last you weeks!

Additionally, studies have found that supplementing a healthy diet with just one brazil nut a day can improve verbal fluency and cognitive function in individuals suffering from mild mental impairment. 

Brazil nuts also have a relatively high fibre content, helping to regulate energy absorption and improve gut health, as well as keeping you regular.

Due to their high nutrient content, brazil nuts are definitely one of the healthiest nuts to snack on, but be wary of basing a meal around them!

#3 - Cashews

Kcal: 553   Fat: 48.9   Protein: 18.2   Carbs: 30.2   Fibre: 3.3

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Another highly nutritious nut is the cashew; a seed produced from the evergreen Anacardium Occidentale (cashew tree).

Cashews contain a high magnesium content with a 100g serving providing 71% of your daily requirement. As we now know, this is crucial for muscle and nerve function, as well as regulated blood pressure and blood sugar levels. 

Cashews are healthy nuts to eat daily as 100g of this nut would also provide 37% of your recommended iron intake, with the recommended daily intake of iron for men being around 9mg, and for women approximately 15mg.

These recommendations can change with certain factors, including gender, age and pregnancy. 

A large proportion of the population is iron deficient, particularly adolescent females and those following a meatless diet.

Iron is vital to the effective functioning of haemoglobin and oxygen transport in the blood. As a result of its role within the blood, iron is imperative for sufficient energy availability, so much so that low levels of iron in the blood has been associated with hindered athletic and physical performance. 

Iron is also known for its impact on healthy skin, hair and nails. 

Studies have linked cashews to a reduction in LDL leading to a better cholesterol ratio and help to reduce blood pressure, so these could be some of the healthiest nuts to eat to lose weight and improve cholesterol levels!

#4 - Chestnuts

Kcal: 131   Fat: 1.4   Protein: 1.9   Carbs: 28   Fibre: 5.1

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A sweet addition to our list of the healthiest nuts is the seasonal chestnut, from the Fagaceae tree family.

Chestnuts are a little different to the usual almond and pecan in that these are mostly water and fibrous carbohydrates: this means that they are low in calories, low in fat, and low in protein.

Chestnuts are some of the healthiest nuts to eat for weight loss as they make a great option for snacking if you are restricting your calories. This is because they offer little in the way of glycaemic impact whilst still being rich in fibre, minerals and vitamins. 

Chestnuts can help to maintain a healthy and effective digestive process within the body, regulating energy uptake and blood sugar levels. 

Did you know that drinking green tea can also help regulate blood sugar levels?

Chestnuts also contain a notable amount of gallic acid and ellagic acid, which are both known for their antioxidant properties, among other functions. These antioxidants are important for clearing free radicals in the body to protect against various diseases, such as some cancers and cardiovascular diseases. 

Gallic acid is an effective apoptosis-inducing phenol: this process recognises malformed cells in growth and development stages and removes them before they can grow and become harmful. This is important in the regulation of pre-cancer development. 

Ellagic acid is also known to have a positive antiproliferative effect on harmful cells, meaning that it inhibits their growth and helps prevent them from damaging your body.

So if you were wondering, “what are the healthiest nuts to eat to lose weight?” then you should definitely consider snacking on roasted chestnuts as these won’t add too many calories to your diet while also providing you with some other great benefits.

#5 - Hazelnuts

Kcal: 628   Fat: 60.8   Protein: 15   Carbs: 16.7   Fibre: 9.7

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Hazelnuts are one of the most popular healthy nuts in the food industry, being an important part of products such as Nutella, praline, nougat, and a huge number of other sweets and baking.

With similar quantities of vitamin E and magnesium to Almonds, hazelnuts have great nutrient content and have been linked to improved muscle and nerve function as well as healthy skin and eyes, and a healthy immune system. 

Vitamin E has also been linked to reduced risk of certain cancers, due to its antioxidant function. Another healthy source of antioxidants is the versatile coconut water!

The selenium content in hazelnuts is also beneficial. Although it’s not nearly as high as the selenium in brazil nuts, a 100g of hazelnuts will provide around 4% of the recommended daily amount of selenium: the powerful antioxidant abilities of selenium make it worth mentioning. 

Hazelnuts have even been associated with reduced signs of aging!

Hazelnuts also offer significant fibre content: 100g of hazelnuts makes up around 30% of your recommended daily intake, which is 30g per day for adults. The high fibre means that they can be hugely beneficial to the smooth running of your gastrointestinal tract, maintaining healthy levels of nutrient absorption and digestion. 

Hazelnuts have also been linked to improved insulin sensitivity; this is key to protecting you from the development of type 2 diabetes. 

These sweet and versatile nuts have a range of health benefits, making them one of the healthiest types of nuts on this list.

#6 - Macadamia

Kcal: 716   Fat: 76.1   Protein: 7.8   Carbs: 12.8   Fibre: 8

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Another common question about nuts is "are macademia nuts healthy?", and fortunately yes, they are!

An indigenous species of the Proteaceae tree originally found in Australia, the macadamia nut is considered another one of the most healthiest nuts due to its healthy fats.

Macadamias have a high content of unsaturated fats and are also a low glycaemic index food, offering a low content of natural sugars, making them healthy nuts for heart health. 

Low glycaemic index foods help to prevent coronary heart disease in both diabetic and healthy individuals; they also help to increase feelings of satiety after consumption, which helps to regulate diet and energy expenditure. 

Due to their low sugar and high proportion of healthy fats, a lot of the health benefits linked to macadamia nuts are in regard to heart health and the circulatory system. 

Studies have shown that consuming macadamias in your diet can reduce risk of coronary artery disease in as little as 4 weeks, as well as protecting against atrial fibrillation and heart failure. 

Including macadamia nuts in a balanced diet has been seen to reduce total cholesterol as well as LDL cholesterol. 

Additionally, 100g of macadamia nuts would provide around 10% of your potassium requirements. Potassium is associated with regulating fluid balance within the body, lowering blood pressure, and effective muscle contractions, including your heartbeat. 

Macadamias are definitely one of the healthiest nuts for you, especially if you’re trying to keep your heart healthy.

Need some more healthy snack ideas? Check out some of our other articles for some ideas!

#7 - Peanuts 

Kcal: 567   Fat: 49.2   Protein: 25.8   Carbs: 16.1   Fibre: 8.5

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Peanuts, whilst commonly considered one of the healthiest types of nuts, are technically a legume, growing underground rather than on a tree. However, from a nutritional and culinary standpoint they are very similar. 

For a “nut”, peanuts have an impressive protein content: for every 100g of peanuts they contain approximately 25g of plant-based protein, with the recommended daily intake being 55g for adult men, and 45g for adult women.

Dietary protein is vital for nearly all bodily functions, popularly known for providing the building blocks for muscle growth and maintenance.

Read our article for some more ideas on vegan and vegetarian protein sources!

Peanuts are linked to a multitude of health benefits, including reduction of heart and circulatory diseases, and peanut consumption as part of a healthy diet has also been linked to reduced rates of type 2 diabetes. 

However, this legume is commonly associated with allergies, with peanuts being one of the most common food allergies in the UK. Studies have found that rates of asthma and allergies are lower in children of mothers who consume peanuts regularly during pregnancy

Beware, as many products which contain peanuts nullify the potential benefits by adding sugar, salt, and/or other additives to change the flavour profile of the products. 

Whilst peanuts can be some of the healthiest nuts to eat, be sure to check the labels of peanut containing products to ensure they haven’t been altered to a level which counteracts their potential benefits. 

#8 - Pecans

Kcal: 691   Fat: 72   Protein: 9.2   Carbs: 13.9   Fibre: 9.6

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The pecan tree is a type of hickory, with its nuts being some of the most recognisable and widely used, commonly used in recipes as well as stand-alone snacks. 

Pecans have been found to reduce LDL in those with high levels of cholesterol, and even in healthy subjects (the benefits are usually examined in patients with unhealthy cholesterol levels).

Pecans also contain an abundance of polyphenols, which are absorbed into the body and function as antioxidants. 

Antioxidants scavenge free radicals in the body, stopping the aggressive reactions that they can cause, helping to protect against many diseases and even some forms of cancer. 

Pecans are also a good source of zinc, with 100g providing around 30% of your RDI. Your body doesn’t naturally produce zinc, so you must obtain it through your diet. 

Zinc is essential for your immune system to function effectively and it also plays an important part in cell division and growth. Without zinc your body simply can’t function properly. 

Your taste and sense of smell also require zinc to work effectively and we’d be unable to process flavours and scents without it. Zinc deficiency is often linked to anosmia, the loss of these senses.

When people ask, “which type of nuts are healthiest?”, pecans probably aren’t the first to come to mind, but their high zinc and antioxidant properties means that these nuts are worth adding to your diet!

Some of OriGym’s best healthy cereal bars contain good levels of zinc, and some also contain a variety of these healthiest nuts too!

Don't forget to download your FREE food diary!

#9 - Pine Nuts

Kcal: 673   Fat: 68.4   Protein: 13.7   Carbs: 13.1   Fibre: 3.7

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Despite their name claiming otherwise, pine nuts are actually seeds that are harvested from certain pine trees and used as a common ingredient in a variety of culinary products, such as pesto. 

They have a similar nutritional value as some of the other healthiest nuts on this list, with some additional benefits.

Pine nuts can provide roughly 40% of your daily vitamin K intake (per 100g). This is a vitamin which plays an important role in blood clotting and healing, and it also has a positive impact on bone health. 

Additionally, 100g of pine nuts provides you with over 400% of your recommended manganese daily intake. 

If you are taking blood thinning medication you should consult your doctor before consuming foods which contain vitamin K as it has been seen to have negative interactions with certain medications, including warfarin. 

As well as being linked to lower levels of cholesterol, manganese helps to activate many of the enzymes involved in your metabolism, and it helps with the absorption and utilisation of proteins and amino acids. 

For more sources of manganese and vitamin K (along with a whole host of other important nutrients) try adding some of the best superfruits into your diet.

#10 - Pistachios

Kcal: 572   Fat: 45.8   Protein: 21.1   Carbs: 28.28   Fibre: 10.3

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Pistachios are often considered one of the healthiest nuts in the world, yet as a member of the cashew family, the common pistachio is technically a seed (but recognised as a nut!).

With a relatively high protein and fibre content, these nuts can be consumed as part of a balanced diet, providing a positive service to your digestive health. 

They have also been seen to contribute to positive results in cholesterol reduction, due to their high proportion of unsaturated fats. 

If included with a meal their fibre content is also able to help reduce a spike in blood sugar after eating, regulating energy balance within the body. 

Pistachios are also a good source of vitamin B6, with 100g providing 85% of your recommended daily intake. 

Vitamin B6 assists your body in effectively utilising the energy from protein and carbohydrates. Plus, it helps make haemoglobin, the substance in red blood cells which carries oxygen around the body. 

Pistachios are another top contender for the position of healthiest nuts for weight loss as their cholesterol reducing effects are hugely beneficial.

#11 - Walnuts

Kcal: 654   Fat: 65.2   Protein: 15.2   Carbs: 13.4   Fibre: 6.7

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Walnuts are another one of the healthiest nuts for salad, cakes, pastas, muesli and more!

A 100g serving of walnuts offers around 30% of your fibre intake, and 30% of your protein requirements. 

These factors mean that adding them to a meal can help to regulate the energy utilisation from dietary sources and facilitate a healthy digestive process. 

Walnuts also contain a notable amount of omega-3 fatty acids, mainly alpha-linoleic acid (ALA), and 100g would provide over 400% of your recommended daily intake. Studies have shown that regularly consuming the recommended daily amount of ALA corresponds with a significant reduction in your risk of heart disease

Cod liver oil supplements are another great way to increase your omega-3 intake.

Walnuts also provide a source of polyphenols, which are effective at combating oxidative stress. Oxidative stress is one of the causes of a huge range of diseases, including Alzheimer’s and some cancers, so including these nuts in your diet can help protect against these.

Some academic literature has found that the regular consumption of walnuts has the ability to prevent inflammation, possibly due to the ellagitannin antioxidants that they contain. 

Walnuts have been the subject of many studies, with positive results being reported on blood pressure, reduction of cholesterol and even cognitive functioning!

With all these health benefits, walnuts are definitely one of the healthiest nuts for you and your general health.

So, which nuts are the healthiest for you?

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While this list of healthiest nuts provides information on individual benefits, determining the healthiest of the nuts can be difficult. It is also helpful to have a few key comparisons. 

We’ll summarise some important points on what this variety of healthy nuts can offer from a purely macronutrient point of view:

  • The nut highest in calories is the macadamia, whilst the lowest are chestnuts and cashews
  • As fats are the most calorie dense macronutrient, unsurprisingly, we can see macadamias have the highest fat content, while chestnuts, closely followed by pistachios, have the lowest. However, remember, that the majority of fats in nuts are high density lipoproteins which are ‘good’ fats. 
  • The nut which offers the most protein is the peanut, with the lowest seen in macadamias and chestnuts
  • Carbohydrate content is highest in cashews and lowest in brazil nuts
  • Dietary fibre is most abundant in almonds and least prevalent in cashews

When making your decisions on which nuts are healthiest to include in your diet, you should also consider the multitude of health benefits associated with individual nuts, many of which are discussed above. 

You should also be aware that adding nuts into a currently unhealthy diet may not result in the benefits alluded to in this article. Nuts should be consumed as a part of a healthy and balanced diet. 

To get the most out of the healthiest types of nuts, it is recommended to try and get a variety of them into your diet: some, like peanuts and pistachios, are great for snacking and very commonly available in snack forms. Others, like pine nuts and walnuts, are best when added to a salad or in a pesto.

It is worth noting nuts are a common allergen and the reactions can be severe, with nut allergies (along with shellfish) being most commonly linked to anaphylaxis. Although you will probably already be aware if you have a nut allergy, due to their severity it is always sensible to introduce new things to your diet with sensitivity and monitor how your body reacts. 

Furthermore, many workplaces and schools don’t allow many nuts to be consumed on the premises, as nut allergies can be triggered by airborne particles: the individual does not need to eat them. 

Be aware of any restrictions that may be in place in your place of work or wherever you may be considering taking nuts for a snack.

Conclusion

You might have been wondering “what are the healthiest nuts to eat when dieting?” or “what are the healthiest nuts for snacking?”, and hopefully our list has provided you with the best way to incorporate nuts into your diet.

From reducing harmful cholesterol to improving eye health, the health benefits to eating nuts are wide-ranging and numerous.

Take a look at our level 4 advanced sports nutrition course if learning about the various nutritional values of foods interested you! Plus, you can download our FREE course prospectus to find out more about our other courses and diplomas.

Sources:

  1. Bunyavanich, S., Rifas-Shiman, S., Platts-Mills, T.A.E., Workman, L.J., Sordillo, J., Camargo, C., Gillman, M., Gold, D.R. and Litonjua, A.A. (2014). Peanut, Milk, and Wheat Intake during Pregnancy Is Associated with Reduced Allergy and Asthma in Children. Journal of Allergy and Clinical Immunology, 133(2), p.AB200
  2. Cardoso, B.R., Apolinário, D., da Silva Bandeira, V. et al. Correction to: Effects of Brazil nut consumption on selenium status and cognitive performance in older adults with mild cognitive impairment: a randomized controlled pilot trial. Eur J Nutr 60, 557 (2021). https://doi.org/10.1007/s00394-020-02443-6
  3. Chen, C.-Y., Lapsley, K. and Blumberg, J. (2006). A Nutrition and Health Perspective on Almonds. Journal of the Science of Food and Agriculture, 86(14), pp.2245–2250.
  4. Fleming, J.A. and Kris-Etherton, P.M. (2014). The Evidence for α-Linolenic Acid and Cardiovascular Disease Benefits: Comparisons with Eicosapentaenoic Acid and Docosahexaenoic Acid. Advances in Nutrition, 5(6), pp.863S876S.
  5. Mah, E., Schulz, J.A., Kaden, V.N., Lawless, A.L., Rotor, J., Mantilla, L.B. and Liska, D.J. (2017). Cashew Consumption Reduces Total and LDL cholesterol: a randomized, crossover, controlled-feeding Trial. The American Journal of Clinical Nutrition, 105(5), pp.1070–1078.
  6. Sánchez-González, C., Ciudad, C.J., Noé, V. and Izquierdo-Pulido, M. (2015). Health Benefits of Walnut polyphenols: an Exploration beyond Their Lipid Profile. Critical Reviews in Food Science and Nutrition, 57(16), pp.3373–3383.

Written by Dee Hammond-Blackburn

Fitness Content Executive, OriGym

Join Dee on Facebook at the OriGym Facebook Group

Dee holds a BA (Hons) in English Literature, and is currently finishing her MA in Marketing Communications and Branding from Edge Hill University. Her passion for fitness and content writing brought her to OriGym, and she has since become a qualified Personal Trainer and a Sports Nutrition Specialist. Combining her skills in fitness and writing, Dee has a professional interest in fitness blogging, content creation, and social media. Outside of her writing role Dee enjoys reading, healthy cooking, and playing football with her dalmation.

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