Nuts, particularly some raw tree nuts, are underrated as healthy food.  They are so easy to have when you travel, during work, or simply to give you energy between meals. 

But, they are more than convenient snacks – certain nuts can lower your cholesterol, improve your heart health, and even lower your risk of cancer. 

Today Show nutritionist and bestselling author, Joy Bauer, finds that very few Americans eat nuts regularly, and it may be because people are afraid of the fat and calories in nuts, or they find nuts to be rather boring. 

The truth is, nuts are actually nutritious - a small handful can pack your diet with filling protein, fiber, unsaturated fats, and vital vitamins and minerals, although some are healthier and better for you than others.  

Here’s a list of nuts that will bring you health benefits each time you snack on them:


Walnuts have the most antioxidants of all nuts, protecting your body from the cellular damage that leads to heart disease, cancer, and premature aging.

Walnuts are also the richest in omega-3 fatty acids, helping you fight inflammation in your body.  Packed with healthy unsaturated fats, they can be a great substitute for fish.   

Ladies, snack on walnuts at that certain time of the month, as walnuts contain manganese and can reduce PMS symptoms.


Almonds are richest in fiber and vitamin E, compared to other nuts.   Some studies suggest that people who follow low-calorie diet and include almonds in their weight loss plans could loose more weight than those who ate more complex carbohydrates.

Other research shows that almonds are especially good for people with blood sugar concerns.  They can lower bad LDL cholesterol and insulin resistance.  Almonds may even protect your stomach, per test-tube study that suggested almonds could raise levels of good bacteria that boost your body’s immune system.


Cashews are especially rich in iron, which helps deliver oxygen to all of your cells, and zinc, which is critical to our immune health and healthy vision, and can prevent anemia.

According to a study in the journal Neuron, cashews are also a good source of magnesium, which may help improve memory and protect against age-related memory loss.


Yes, they make an amazing pie, but pecans can also be amazing for improving your heart health.  One of the most antioxidant-rich nuts, pecans may help prevent plaque formation in your arteries.  Actually, a Journal of Nutrition study found that consuming pecans can help lower LDL cholesterol levels by as much as 33%.  

With other vitamin E rich nuts, pecans could also protect your brain health and delay progress of degenerative neurological diseases like amyotropic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.

Brazil Nuts

Largest among tree nuts, just one Brazil nut provides more than 100% of the daily value for the mineral selenium, which may help prevent certain cancers.  A recent study in the Journal of Medicinal Food suggests that the selenium in Brazil nuts may help fight prostate, bone, and breast cancer by inhibiting the growth of cancerous cells. 

A word of caution when enjoying Brazil nuts - don’t go over a serving, as high levels of selenium can be harmful.

Macadamia Nuts

Although one of the most caloric nuts, macadamia nuts have the highest amount of heart-healthy monounsaturated fat (MUFA) per serving.

This ‘good fat’ lowers the bad cholesterol levels and blood pressure.

A Pennsylvania State University study suggests that people who included macadamia nuts to their diets reduced their triglyceride levels, total cholesterol, and LDL cholesterol by almost 10%.


One pistachio has only four calories – making these yummy nuts the ‘skinniest’.

Pistachios can be a great snack for those looking to eat and snack less – especially if you get them with the shell on, as it automatically slows you down and makes you eat less.  

These lovely greenish nuts may also help you breathe easier.  Research by University of Texas M. D. Anderson Cancer Center found that eating two ounces of pistachios daily may reduce your risk of lung cancer.  

They are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E.  Pistachios are abundant with potassium, a mineral essential for a healthy nervous system and muscles.  Also, they are a good source of vitamin B6, which can improve your mood and strengthen your immune system.

Weaver Nut Company is very competitive in our industry as a large distributor of wholesale snacks, candy, nuts, spices, coffee and other products and we take necessary steps to keep prices stable throughout the year.

So, if you ever wonder as to what a healthy snack could look like – go for a handful of nuts and you’ll be making a good choice. 

Fortunately, at Weaver Nut Company, Inc. there are plenty of healthy nuts to choose from, and they come with our 100% satisfaction guarantee on our products.

As always, be mindful of the amount you’re snacking on.  Also, it’s a good idea to keep nuts in your fridge, or freezer if you have extra quantities, as nuts and seeds will go rancid easily. 

We ship our wholesale products to retail, mom & pop shops, farmers markets, regional distributors, jobbers, food service, restaurants, manufacturers, institutions and non-profits.  

Browse Weaver Nut’s vast selection of top quality nuts today