Nuts are one of the healthiest snack options you can choose. They contain healthy fats and are good sources of fiber and protein. Numerous studies have shown that nuts provide various health benefits - especially in regards to reducing heart disease risk factors. They also contain a number of vitamins and minerals, including magnesium and vitamin E. Nuts may also reduce the risk of other chronic diseases such as certain cancers and blood sugar levels. Below is a list of 5 impressive nuts and their health benefits.


Whether you consume almonds whole, sliced, chopped, or ground as flour or butter, you will still get all the beneficial nutrients they contain. As a superfood, almonds contain a healthy amount of fiber, protein, Vitamin E, Vitamin B, calcium, iron, and potassium. Vitamin E supports immunity, reduces inflammation, helps widen blood vessels to improve blood flow. Almonds are a nutrient powerhouse and can also help with weight regulation, gut health, heart health, and are good for the skin.


Pistachios are rich in nutrients such as thiamine, phosphorus, potassium, and many more. They are also lower in calories than many other nuts and are packed with antioxidants that help reduce the risk of cancer and other diseases. Consuming pistachios regularly can decrease the “bad” cholesterol levels in your body which will reduce your chance of developing heart disease. Regularly eating pistachios is a great way to improve your overall health and wellbeing.


Cashews are very diverse in their usage and have been a staple in plant-based diets as a replacement for dairy products. Cashews contain heart-healthy monounsaturated fats that lower levels of unhealthy LDL cholesterol and higher levels of healthy HDL cholesterol. They also provide a great source of protein, zinc, and are an excellent source of antioxidants. Olam Nuts sells organic cashews, dry roasted cashews, cashew butter and more. You can use cashews as a snack or as an addition to salads, smoothies, stir-fries, and other meals. With each serving of cashews, you’ll be ingesting incredible health benefits that set them apart from other nuts.


In the past, walnuts were viewed as unhealthy due to their high calorie and fat content, but recent research has shown that these seeds - yes they are seeds - can make you sleep better, feel more relaxed and help you lose weight. Walnuts contain melatonin, which is used to improve and control sleep. By eating walnuts you’ll increase your blood levels of melatonin helping you improve your sleep. In addition, walnuts help lower blood pressure and are a rich source of fiber, antioxidants, and unsaturated fatty acids. Walnuts also help keep you fuller for longer which will help with weight loss because they’ll help you not overeat.


Another very nutritious nut is hazelnuts. Like many other nuts, hazelnuts also have beneficial health effects on certain conditions like heart disease. Hazelnuts contain Vitamin E, healthy fats, protein, and dietary fiber. Adding them into your diet has been proven to protect against cell damage, reduce weight gain, improve insulin sensitivity, support heart health, reduce inflammation and more.

Nuts are one of the healthiest snacks you can eat, however it’s best to eat nuts that have been minimally processed and have no added ingredients. Olam Nuts has a wide selection of nuts in bulk to choose from. Whether you’re looking for almonds, cashews, hazelnuts, or walnuts we carry it all!