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Walnuts, peanuts and pecans are nutritional powerhouses that can make you live longer

Writer's picture: Elena MarkinElena Markin

Updated: Oct 24, 2023

In the world of nutrition, nuts often take center stage as nature's bite-sized treasures, brimming with a wealth of essential nutrients and health benefits. From the satisfying crunch of peanuts to the creamy richness of walnuts, nuts offer a delicious and convenient way to boost your well-being. Nuts are nutritional powerhouses. Below we will explore 3 of the healthiest nuts that will help us stay healthy and live longer.


Walnuts

Walnuts are the oldest tree food we know of. Evidence of walnut consumption date from 7000 BC! Back then humans were roasting the walnuts with the shell to open them.


Pregnancy health benefits of Walnuts

In the world of nuts walnuts have the highest content of antioxidants. They are also rich in protein and Omega-3 fatty acids and vitamins, namely vitamin E and several vitamin Bs. Because of that, walnuts are a great food to eat during pregnancy, as they help the fetal development and neurological health of the baby.


Sleep Aid Benefits of Walnuts

If you are having troubles falling asleep, eating walnuts can help you drift off. They contain tryptophan, an amino acid that plays a role in the production of serotonin and melatonin, both of which are important for sleep regulation. Walnuts are also a source of melatonin, which is a hormone that regulates sleep-wake cycles. Walnuts can help regulate your body's internal clock.

To incorporate walnuts into your diet for better sleep, snack on them before bedtime. You can also add chopped walnuts to yogurt, oatmeal, or a bedtime smoothie for a delicious and nutritious way to promote sleep.


Brain Health Benefits of Walnuts

Walnuts Health Benefits-great pregnancy food, great sleep aid, good for brain health, alleviates symptoms of depression and anxiety.

Walnuts are shaped like the brain, and funny enough, they are actually an excellent source of a number of ingredients that promote brain health. Such as:

Omega-3 fatty acids - these acids play a crucial role in building and maintaining cell membranes and are particularly important for the structure and function of brain cells.

Antioxidants, including vitamin E and polyphenols. Antioxidants help protect the brain from oxidative stress and free radical damage, which can contribute to cognitive decline and age-related neurological diseases, such as Alzheimer’s disease.

Regular consumption of walnuts has been associated with improved cognitive function and memory.


Mental Health Well-Being

And last but not least walnuts improve our mood and mental well-being. Omega-3 fatty acids are known for their potential to support mental health. They help alleviate symptoms of depression and anxiety, contributing to overall brain well-being.

Picture of Organic reusable food wraps used to replace plastic wrap that contains harmful ingredients

Peanuts

Peanuts are not only a tasty snack but a source of numerous advantages for your well-being. These tiny legumes (yes, they are in fact legumes, not nuts) have superpowers - from heart health to weight management, peanuts are likely to become your new favorite nutritional ally.

Peanuts have very humble origins. They grow underground, and don’t need rich soil. Peanuts are believed to have originated in South America, likely in regions of present-day Peru and Brazil. The first recorded cultivation of peanuts in North America dates back to the early 1700s.


Nutrition Benefits of Peanuts

Peanuts health benefits - great source of protein, helps build and repair muscles, great for blood sugar control, promotes gut health

Peanuts are a great source of protein (25g per 100g serving) and contain tons of healthy nutrients, dietary minerals (magnesium, manganese, phosphorus), antioxidants, dietary fiber, and vitamins (B and E). No wonder, peanut products are used to treat malnutrition in emergency situations and even save lives.


Heart Health Benefits of Peanuts

Peanuts are naturally cholesterol-free. They are high in monounsaturated and polyunsaturated fats, which help reduce bad LDL cholesterol levels when included as part of a heart-healthy diet. The antioxidants in peanuts, including resveratrol, contribute to heart health.

Muscle Health Benefits

Peanuts are packed with protein, which is essential for muscle repair and growth. They are a convenient and plant-based protein option for vegetarians and vegans.

Weight Management Benefits

Although calorie-dense, research suggests that when consumed in moderation, peanuts can actually help in weight management. Peanuts are nutrient-dense and the combination of protein, fiber, and healthy fats helps promote feelings of fullness, potentially reducing overall calorie intake and leading to weight loss.

Blood Sugar Control

Peanuts have a low glycemic index, meaning they have a relatively small impact on blood sugar levels. This makes them a suitable snack option for individuals with diabetes.


Gut Health

Peanuts are a good source of dietary fiber, which supports digestive health by promoting regular bowel movements and supporting the growth of beneficial gut bacteria.


Pecans

Pecan trees are native to North America and over 80% of the world’s pecan crop comes from the United States. The name “pecan” is a Native American word that was used to describe nuts requiring a stone to crack. Pecan trees produce nuts on alternate bearing years – one year heavy, one year light.

Heart Health Benefits of Pecans

Pecans contain antioxidants, 19 vitamins and minerals and heart-healthy monounsaturated fats, particularly oleic acid. In fact they are more than 72% fat! These healthy fats help reduce levels of bad LDL cholesterol in the bloodstream, lowering the risk of heart disease.


Bone Health Benefits of Pecans

Pecans are particularly rich in manganese and phosphorus. Manganese is a trace mineral that plays a role in various physiological processes, including bone formation. Phosphorus plays a crucial role in maintaining strong and healthy bones. Adequate phosphorus intake is essential for bone development and maintenance.

Blood Circulation & Metabolism Benefits

The high content of manganese in pecans helps prevent blood clotting, and the body’s metabolism. A 100-gram serving of pecans provides around 4.5 milligrams of manganese, which is approximately 200% of the recommended daily intake for adults!

Anti-inflammatory Benefits

Some compounds found in pecans, such as ellagic acid, have been associated with anti-inflammatory effects, reducing the risk of chronic inflammation-related diseases. Magnesium, calcium, copper, fiber, vitamin E and zinc in pecans give these nuts super power when fighting inflammation.

Skin Health Benefits of Pecans

The antioxidants and healthy fats in pecans can help maintain healthy skin by reducing oxidative stress and inflammation that contributes to skin issues. Pecans contain vitamin A and vitamin E, which are nutrients that contribute to the prevention of wrinkles and premature aging. Toxins in the body can cause skin conditions such as oily skin, dull looking skin or acne. The fiber content of pecans can help eliminate these toxins which in turn will support skin health.

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