Nuts are a very popular fruit and healthy food in our country as well as all over the world. But very few people know the health benefits of different nuts. Nuts contain many more nutrients like fiber, proteins, vitamins, which help in curing various diseases. Peanuts, walnuts, pesto nuts, wood nuts (almonds), and cashews have a huge amount of dietary energy. All types of nuts are now available in our country. So, if you develop the habit of eating nuts without salt every day, you will stay healthy and fit. Let's know the nutritional value of different types of nuts.


Peanuts are not actually tree nuts. Rather, it belongs to the bean family. However, conventional nuts and Peanuts contain the same nutrients. Peanuts are rich in antioxidants, vitamins A, D, B, healthy fats, and nutrients. It is rich in magnesium, which reduces the risk of heart disease and stroke. The antioxidants in it maintain good health and a good mood. It helps to reduce asthma problems significantly. A handful of peanuts has 176 calories. The climate and soil of Bangladesh are quite suitable for growing peanuts. Bauphal and Vola are the two places where nuts grow more in Bangladesh. However, the average production of peanuts in Bangladesh is only 500 Kg per acre.


Walnuts are one of the most popular nuts. It has vitamins B, C, and E. Besides the vitamins it also contains iron, polyunsaturated fatty acids, magnesium, and phosphorus. Walnuts increase brain function, aid digestion, increase immunity and eliminate vitamin deficiency disease avitaminosis. Studies have also shown that walnuts help control diabetes and prevent some types of cancer.

Walnuts are a rich source of omega 3 fatty acids as well as alpha-linolenic acid (ALA). Eating walnuts everyday lowers bad cholesterol and maintains blood flow through the circulatory system. A handful of walnuts has 182 calories. Walnuts are produced in Bangladesh in a very small amount, but most of the country imports them to meet the demand of the urban population.


Originally produced in Turkey and Italy, Hazelnut is said to be a source of minerals, vitamin E, and polyunsaturated fats. It also has a lot of carbohydrates. These nuts play a good role in protecting the heart and reducing cholesterol. Hazelnuts help reduce inflammation and lower triglyceride levels. It helps in lowering bad cholesterol as well as increasing the level of vitamin E in the blood. 100 gram of Hazelnuts contains 628 calories.


Almonds are rich in Vitamin E and Magnesium. So it keeps hair, skin, and nails well. It also keeps the metabolic process active and normalizes blood sugar. Several studies have shown that wood nuts keep insulin levels right before diabetes occurs. Besides, Almonds help lower the bad cholesterol (LDL), total cholesterol, and oxidized LDL cholesterol, all of which are bad for the heart. So it is especially beneficial for the heart. Almond has low calories that can eventually lose weight. Besides, overweight people also get benefits from Almonds as it can reduce blood pressure. Normally 161 calories are available in a handful of almonds. It grows in tropical regions from Africa to South and Southeast Asia to Australia. In Kishoreganj, some trees can be seen in many places, including Horticulture Center, Prajapatkhila, Katabaria, Latiabad, Yashodal.

Cashew Nuts

Cashew nuts are high in protein, carbohydrates, vitamin A, iron, zinc, calcium, and potassium. It lowers cholesterol and boosts immunity. It also increases fertility and keeps tooth enamel strong. Regular consumption of cashew nuts eliminates many digestive problems. One study shows that a 20% calorie diet from cashews improved blood pressure in people having metabolic syndrome.

Cashew nuts have no significant effect on body weight or blood sugar levels. A handful of cashews contains 155 calories. Cashew nuts are produced in the Chittagong Hill Tracts and Lalmai hills of Comilla. In the Chittagong Hill Tracts, about 400 acres of hilly land were brought under cashew cultivation in 2008. Nevertheless, cashew cultivation has been on a commercial basis in Rangamati since independence. However, a good portion of cashew nuts in Bangladesh is exported abroad.

Pine Nuts

Originally from pine trees in Europe, these nuts are high in vitamin E, antioxidants, and amino acids, which boost immunity. It is easily digested, so babies and pregnant women are advised to eat these nuts. These nuts are also useful in resolving brain problems, hair and skin problems. 100 grams of Pine nuts has 673 calories.


Pesto has more vitamins, amino acids, and minerals than all other nuts. It contains copper, magnesium, phosphorus, which cures vision problems and bone problems. Pistachios are high in fiber and help reduce cholesterol levels by lowering bad cholesterol. Besides, it helps raise good cholesterol (HDL). Pistachio helps improve oxidative stress, blood pressure as well as work on reducing weight. However, Oxidative stress is normally a low level of oxidized chemicals that available in the blood that help overcome heart disease. You will get 156 calories from a handful of Pistachio. It mainly grows in Central Asia and the Middle East.

Brazil Nuts

Brazil nuts are found in the Amazon Forest. It contains selenium which is one kind of mineral that serves as an antioxidant. Minerals usually helps us to keep the body fit and healthy. Eating a few Brazilian nuts every day delivers 100 percent of the daily needs of selenium. Brazil nuts contain methionine, which contributes to the breakdown of fats and the generation of vital energy from them. You will get 656 calories form 100 grams Brazil nuts.

Marcona Almonds

Marcona nuts are a kind of sweet nut from Spain and very popular in the Mediterranean countries. However, it is very popular in the USA, especially in restaurants. But nowadays it is available in retail stores. You are getting zinc, magnesium, potassium, fiber, and iron from Marcona Almonds. 100 grams of Marcona can get you 250 calories.

Final Words

Nutritionists say that, since nuts are a nutritious food, they should be eaten in moderation. Nuts should not be eaten more than 50 to 100 grams per day. However, eating too much nuts can be harmful to the body. It is a fibrous food, and it can cause stomach gas and stomach upset. In addition, nuts are a protein-rich food, and as we take protein with fish, meat and pulses. Hence, taking too much protein can be risky for kidney disease.

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