Guide to the Type of Nuts

Nuts are the best snack item, particularly in the winter season. However, you can eat them in other seasons as well if you are able to find the right ones. Nuts contain essential vitamins and minerals that provide you with various health benefits as well. Here are some of the most commonly consumed nuts and a list of their various benefits and drawbacks. 

Types of Nuts

Peanuts

Peanut is a legume crop, grown in tropical and subtropical regions, and is famous for its edible seeds. The plant belongs to the bean family, and cannot be technically called a nut. The shelled peanuts we eat actually grow beneath the soil, which is why the entire plant has to be ripped out to harvest them. These peanuts are roasted with their shells on them. Then, they are peeled and eaten, either plain or flavored. 

Benefits

  • Peanuts lower bad cholesterol in the body and promote heart health.
  • Consuming peanuts can also help in losing weight.
  • Peanut consumption helps fight gallstones. 
  • They combat cancer, due to the isoflavones, resveratrol, and phenolic acid found in them. 
  • Eating peanuts helps control blood sugar levels. 
  • Peanuts may also protect against Alzheimer’s disease.

Side Effects

  • Peanuts can sometimes be contaminated by a species of mold called Aspergillus flavus, which produces aflatoxin. This causes a lack of appetite and jaundice. 
  • Anti-nutrients like phytic acid, which is found at about 0.2-4.5% in peanuts, are another big concern. 
  • A large population of the world is also allergic to peanuts, with varying degrees of severity. 

Peanuts. 

Cashew Nuts

Cashews are one of the most famous nuts of all time. They are seeds of the cashew apple, grown on cashew trees. Cashew trees, also called Anacardium occidentale, are native to Brazil and can grow up to 14 m. The cashew apple is picked from the tree with the seed still attached.  The fruit is then frozen, and then the seed is then removed, dried, and steamed. For consumption, the fruit is roasted, and salted, before it is packaged and sold. 

Benefits

  • Like peanuts, cashew nuts also lower cholesterol content and promote heart health. 
  • Cashew nuts prevent oxidative stress, vascular reactivity, and inflammation.
  • The high copper content in cashews helps prevent blood diseases. 
  • Cashews protect the eyes from infections, due to the pigment ZeaXanthin.
  • Rich in selenium, magnesium, zinc, iron, and phosphorus, cashews are amazing for the skin. 

Side Effects

  • Can cause bloating, and constipation.
  • Overconsumption can cause weight gain.
  • Cashews can cause joint swelling in some people.
  • Applying roasted cashews to the skin may cause irritation and blisters.

Cashew nuts. 

Candlenuts

Candlenuts are harvested from the flowering tree Aleurites moluccana, which belongs to the Euphorbiaceae family. The tree has pale green leaves, which are 20 cm long and 13 cm wide. The seeds are drupes, and the hard shells have to be cracked to obtain the kernel inside. The kernel is used to make candlenut oil. 

Benefits

  • Improve the digestive system because of their high fiber content.
  • Candlenut oil is also said to be extremely beneficial against fungal infections.
  • By increasing, the good cholesterol in the body candlenuts reduce risks of heart diseases. 
  • Candlenuts contain melatonin which makes you relax and can help against insomnia. 

Side Effects

  • Raw candlenuts can be toxic, and should never be consumed.
  • Overeating can lead to weight gain.

Walnuts

Walnuts can be harvested from any trees of the genus Juglans.  When ripe, the husk of the walnut fruits cracks open to reveal the seed inside. This seed is cracked to obtain the meat in it. The shell is discarded, and the meat is used. This can be added to sweet dishes, or used as a garnish for a lot of food. The meat inside the walnut can be eaten raw or can be used to make walnut oil too.

In the market, walnuts are sold both increased and de-shelled. You can store these walnuts to −3 to 0 °C (27 to 32 °F), in areas of low humidity. Walnuts spoil at temperatures above 30 °C (86 °F), and humidity above 70 %.  

Nutritional Content

Benefits

  • Walnuts are rich in antioxidants.
  • They are an amazing source of Omega 3.
  • Walnuts have anti-inflammatory properties.
  • Consuming walnuts regularly helps promote gut health.
  • Walnuts can decrease the risk of breast cancer, prostate cancer, colorectal cancers, and more. 

Side Effects

  • Walnuts can be a cause of bloating and weight gain.
  • English walnuts can also be a cause of allergic reactions in some people.
  • The high content of fiber in walnuts can also cause diarrhea. 

Walnuts with shells. 

Pistachios

The pistachio tree is part of the cashew family and is native to central Asia, and the Middle East. Once picked, the pistachios are then dried and processed to remove the husk. This leaves behind the shell and the meat. These are roasted and can be sold either plain or salted. 

Benefits

  • Pistachios lower the risk of cardiovascular diseases
  • The high content of fibers, minerals, and unsaturated fats helps keep blood sugar, blood pressure, and cholesterol in check. 
  • Pistachios have a lot of protein

Side Effects 

  • Diarrhea
  • Kidney damage
  • Constipation
  • Bloating

Pistachio with shells. 

Comparison of the Different Types of Nuts

Name of Nut

Nutritional Content             (100g)

Areas Where They Are Grown

Benefits

Side Effects

Amount You Can Have In a Day

Peanuts

  • 567calories

  • 49 g fat

  • 16g      carbohydrates

  • 18mg sodium

  • 705mg potassium

  • 26 g protein

  • 9 g dietary fiber

  • Africa

  • Australia

  • North America

  • North America

  • South America

  • Asia

  • Promote heart health

  • Help lose weight

  • Prevent gallstones

  • Reduce the risk of cancer

  • Help control blood sugar

  • Prevent Alzheimer’s disease

Phytic acid

Aflatoxin content

Peanut allergies

1-2 ounces, or a handful

Cashews

  • 553 calories

  • 44g fat

  • 12mg sodium

  • 30 g sugar

  • 3.3 g dietary fiber

  • 18 g protein

  • 660 mg potassium

  • East Africa

  • India

  • Southeast Asia

  • Australia

  • Lower cholesterol content

  • Prevent oxidative stress

  • Reduce inflammation

  • Prevent blood diseases

  • Protect the eyes

  • Are amazing for the skin

Bloating and constipation

Weight gain

Joint swelling

Can blisters on the skin

5 cashews a day to avoid weight gain

Candlenut

  • 473.0 calories

  • 24.4 mL water

  • 49.9 g

  • 7.8 g Proteins

  • 876.0 mg potassium

  • 14.0 mg sodium

  • 1,060.0 mg phosphorus

  • 140.0 mg calcium

  • 410.0 mg magnesium

  • 2.7mg Zinc

  • 2.7 mg Copper

  • Indonesia

  • Malaysia

  • Australia

  • Southeast Asia

  • Improve digestive system

  • Candlenut oil cures fungal infections

  • Reduce the risk of heart diseases

  • Fight insomnia

Raw candlenuts are toxic

Weight gain

A handful

Walnuts

  • 654 calories

  • 65 g fat

  • 2mg sodium

  • 441 mg potassium

  • 14 g sugar

  • 7 g dietary fiber

  • 15 g protein

  • China

  • USA

  • Southern Europe

  • Asia

  • Rich in antioxidants

  • Contain omega 3

  • Have inflammatory properties

  • Promote gut health

  • Decrease risk of cancer

  • Help manage type II diabetes

Bloating

Weight gain

Allergic reaction

Diarrhea

7-10 whole walnuts

Pistachios

  • 562 calories

  • 45 g fat

  • 1mg sodium

  • 28g carbohydrate

  • 10 g fiber

  • 20 g protein

  • 1025 mg potassium

  • 121 mg magnesium

  • Iran

  • USA

  • Middle East

  • Asia

  • Reduce the risk of cardiovascular diseases

  • Keep blood sugar, blood pressure, and cholesterol in check

  • High protein content

Bad breath

Diarrhea 

Kidney damage

Constipation

Bloating

30 kernels

Our Top Nut Picks

Product
Visual
Where to Buy
Planters Honey Roasted Peanuts
PLANTERS Deluxe Whole Cashews
Amazon Brand - Happy Belly California Walnuts, Halves, and Pieces
Wonderful Pistachios, No Shells, Roasted & Salted
Gourmet Nut Gift Basket in Red Box


1. Planters Honey Roasted Peanuts


Best Honey Roasted Peanuts. 

If you are a fan of peanuts and looking for something that gives better value for money, these peanuts should be your choice. This package includes 6 jars of 10 ounces each that contain the most premium quality honey roasted peanuts. Instead of getting one or two, getting this whole package will help you save money per pack. The honey roasted peanuts are a way better choice than the classic ones mainly because they provide a mix of sweet and saltish taste. 

They can be used in both sweet dishes and food items such as Chinese. Besides, as mentioned above, peanuts are a healthy source of fulfilling your daily protein requirements. Therefore, taking them early in the morning will not only help you fulfill protein intake but will also give a sweet and sour taste. Moreover, they are also cholesterol-free and Kosher snacks which means anyone can eat them without being worried about any health concerns. 

2. PLANTERS Deluxe Whole Cashews


Best Whole Cashews Pack. 

Some people like whole cashews while others like the ones that are in small pieces. However, we recommend getting the whole cashews as the other ones are usually processed in many ways. Planters have a great option for whole cashews with this big 18.25 ounces canister. Being one of the best-selling products on Amazon.com, these whole cashews have been the top choice of over 19,000 satisfied customers. 

As far as the taste is concerned, they have been roasted along with a pinch of sea salt to give them a great flavoring. You can eat them as a snack item as they provide a perfect on-the-go snack while keeping the daily protein requirement fulfilled as well. There are 5 grams of protein per serving. Besides, these whole cashews can be eaten by anyone as they are kosher-certified and contain no cholesterol as well. 

3. Amazon Brand - Happy Belly California Walnuts, Halves, and Pieces


Best Walnuts. 

Walnuts are one of the best nuts you can eat. While many people love to get the whole walnuts, it is better to get the halves and pieces so that you don't have to take out every walnut from its shell. These walnuts have a sweet and sour taste balanced to perfection such that they can be eaten in snacks or even used in sweet dishes. If you want a better value for money along with some other nuts as well, you can get the combo pack of Walnuts + Roasted Peanuts or Walnuts + Wildflower Honey as well. 

For those who think that a 40-ounce packaging is too much, they would be glad to know that these walnuts will not lose their taste or freshness even after a long time. This is because they come in the form of a resealable bag. Besides, in case of any issues, you can simply refund the walnuts within a year of purchase. Talk about quality of service!

4. Wonderful Pistachios, No Shells, Roasted & Salted


Best Pistachios with no shells. 

Pistachios come with their shell and taking out each one of them may seem like a big burden. Instead, you can simply get these roasted pistachios that come out of their shells. Although they may be a little more expensive than the ones which have shells with them, they are exceptional when it comes to taste and quality. Besides, they are the best-selling product on amazon.com for the category of Pistachio nuts. 

People who tried these nuts were highly satisfied and delighted with their choice. There are multiple packaging sizes available as well. Besides, the nuts are gluten-free and Non-GMO certified as well which makes them completely healthy for consumption. 

5. Gourmet Nut Gift Basket in Red Box


Best Nut Gift Box. 

If you are just a big fan of nuts or you know someone who loves nuts, then this nut gift basket is what you need. It contains 7 premium quality nuts including Almonds, Walnuts, Peanuts, Cashews, Pecans, Pistachios, and even Mixed Nuts. There are three varieties of this basket available: Medium, Large, and Extra Large. You can choose as per your cravings!

The best part is that this gift basket does not cost you much even though it weighs 16 ounces. All the nuts packed inside this nut box are handpicked and naturally grown with no added preservatives. This makes sense as every type of nut is given in smaller quantities. There are 7 sections in a hexagon shape. Besides the quality of nuts, the basket itself is also quite appealing in many ways. 

We highly recommend these nuts for all nut lovers. 

Conclusion

There are several types of nuts that you can eat and gain some of the vital nutrients in an organic manner. Even in smaller quantities, nuts are quite healthy and will help you fulfill the daily vitamin and mineral intake essential for the human body. We recommend that you try out the various options mentioned above to enjoy a great experience eating nuts.