Best Nuts for Health Benefits

Nuts are excellent foods for the skin and helping reduce acne because they are a valuable source of many minerals and nutrients important for healthy skin. They are also a good source of protein which is good replacement if you don't want to eat meat, poultry or fish. Nuts contain plenty of essential fatty acids which are required for good skin health.

almond image (creative common image)

List of Best Nuts for Your Health Benefits

1. Almonds

Contains the following: Thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin E, calcium, phosphorus, potassium, magnesium, manganese, copper, iron.

Health benefits: Good source of calcium and vitamin E.

Consideration: Don't buy blanched almonds - these have been cooked. Soak them and make almond milk and butter.

2. Brazil nuts

Contains the following: Thiamine (vitamin B1), calcium, magnesium, manganese, copper, phosphorus, potassium, and selenium, zinc, iron.

Health benefits: Particularly good for acne.

Consideration: A single brazil nut provides the daily allowance of selenium.

3. Pecans

Contains the following: Beta-carotene, niacin (vitamin B3), vitamin E, vitamin C, calcium, potassium, selenium, magnesium, manganese, copper, zinc, iron.

4. Pine nuts

Contains the following: Beta-carotene, vitamin E, thiamine (vitamin B1).

5. Pistachios

Contains the following: Beta-carotene, thiamine (vitamin B1), niacin (vitamin B3), folic acid, calcium, phosphorus, magnesium, manganese, copper, zinc, iron.

Health benefits: Good source of iron.

6. Macadamia nuts

Contains the following: Thiamine (vitamin B1).

7. Walnuts

Contains the following: Beta-carotene, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), biotin, vitamin E, vitamin C, potassium, iron, alpha linolenic acid.

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