In terms of calorie content, almonds are the lowest-calorie nuts, followed by cashews and pistachios. For maximum health benefits, it is best to eat these nuts raw, without roasting them in oil. When nuts are eaten raw, they retain their omega-3 fatty acids, proteins, and dietary fiber — nutrients that help you feel full more quickly and naturally suppress appetite.
For heart health, walnuts are considered one of the most beneficial choices. (Did you know that 14 walnut halves contain about 185 calories, 18 grams of fat, and 4 grams of protein?) Walnuts are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid. A number of studies confirm that walnuts positively affect heart rhythm and, similar to olive oil, help reduce oxidative stress and inflammation in the arteries after eating fatty foods. That’s why doctors often recommend consuming 8 walnut halves per day for cardiovascular support.
Peanuts, although botanically legumes, are nutritionally one of the most beneficial nuts for supporting healthy brain function. They contain a high amount of folic acid — a nutrient crucial for brain development and cognitive performance. Like many other nuts, peanuts are rich in vitamin E and healthy fats necessary for optimal neurological function. For reference, 28 peanuts contain approximately 170 calories, 7 grams of protein, and 14 grams of fat.
Almonds, which are relatively low in calories compared to other nuts, are the richest source of calcium among all nut varieties. This makes them an excellent choice for overall health, especially for bone strength and metabolic balance. In addition, almonds are high in dietary fiber and vitamin E — a powerful antioxidant known for its ability to reduce inflammation, support immune function, and protect cognitive health as we age. Regular consumption of almonds may help prevent age-related cognitive decline and chronic inflammatory conditions.
What many people do not know is that dry nuts contain enzyme inhibitors — special compounds that slow down digestion and make nutrients harder for the body to absorb. When nuts are placed in water, these inhibitors are neutralized, and the nuts’ active nutrients “wake up.” This is exactly why experienced homemakers soak nuts before eating them. Soaking activates natural enzymes inside the nuts, making them easier to digest, richer in nutrients, and more beneficial overall.
Health Benefits of Nuts
All types of nuts offer a wide range of health benefits for the human body. They improve brain function, enhance heart endurance, balance cholesterol levels, and supply the body with essential fats, minerals, and antioxidants. Nuts are also an excellent source of plant-based protein, making them a valuable component of a healthy diet.
However, it is important to consume nuts in moderation. Even the healthiest product can be harmful when consumed in excessive amounts — and nuts are very calorie-dense. Overconsumption may lead to digestive discomfort, excessive caloric intake, or imbalances in fat levels. The ideal daily portion is one handful of nuts, which is enough to provide health benefits without unnecessary excess.
Each nut type is unique, offering different vitamins, minerals, and fatty acids. But beyond their nutritional value, it is also essential to understand how long each type of nut should be soaked before consumption. Proper soaking neutralizes enzyme inhibitors, reduces phytic acid, enhances mineral absorption, and improves the overall digestibility of the nuts.
Here is the recommended soaking time for the most common nuts:
• Walnuts — 8 hours
• Almonds — 12 hours
• Macadamia nuts — 4 hours
• Pine nuts — 8 hours
• Hazelnuts — 8 hours
• Peanuts — 1–2 hours
Why Soaking Nuts Is Essential: A Detailed Explanation
Soaking nuts is an ancient tradition practiced across many cultures, especially by experienced homemakers who understand the importance of proper preparation. Although nuts are extremely healthy, they naturally contain protective chemicals — including phytic acid and enzyme inhibitors — that help the seed remain stable until it is ready to grow. While these compounds are beneficial for the plant, they can make digestion difficult for humans.
When nuts are soaked in water, several important changes occur:
Enzyme inhibitors break down, allowing the digestive system to process the nut more easily.
Phytic acid levels decrease, improving the absorption of minerals such as iron, zinc, and calcium.
Beneficial enzymes become activated, increasing the bioavailability of nutrients.
Texture becomes softer, making nuts easier to chew and reducing strain on the stomach.
Flavor becomes milder, making nuts more pleasant and easier to incorporate into various recipes.
Soaking can also help reduce gas, bloating, and digestive discomfort often caused by consuming raw nuts in large quantities.
Nutritional Power of Different Nuts
• Almonds provide calcium, vitamin E, fiber, and healthy fats. They are excellent for skin, bones, and digestive health.
• Walnuts contain powerful omega-3 fatty acids, antioxidants, and anti-inflammatory compounds that promote cardiovascular health.
• Pistachios support healthy blood sugar levels and are rich in antioxidants such as lutein and zeaxanthin, which protect eye health.
• Cashews are rich in iron, copper, and magnesium, supporting muscle function and energy production.
• Peanuts offer protein, folic acid, vitamin E, and healthy fats, supporting cognitive health and metabolism.
• Hazelnuts are rich in vitamin E, manganese, and antioxidants, helping fight oxidative stress.
• Pine nuts provide essential fatty acids, support hormone balance, and help maintain healthy weight control thanks to appetite-regulating compounds.
• Macadamia nuts are extremely rich in monounsaturated fats that support heart health and reduce oxidative damage.
How Nuts Improve Health
Brain Health: Omega-3 fatty acids, vitamin E, and folate support memory, concentration, and cognitive longevity.
Heart Function: Nuts reduce LDL cholesterol, increase HDL cholesterol, and improve blood vessel elasticity.
Digestive Support: Fiber in nuts helps maintain regular digestion, supports gut health, and stabilizes blood sugar levels.
Anti-Inflammatory Effects: Antioxidants neutralize harmful free radicals and reduce chronic inflammation.
Hormonal Balance: Certain nuts, especially walnuts and pine nuts, support reproductive health and hormonal equilibrium.
Weight Management: Nuts are filling and nutrient-dense, helping control hunger and stabilize appetite.
Immune Support: Vitamins, minerals, and antioxidants strengthen the immune system and improve overall resilience.
Conclusion
Incorporating nuts into your diet is one of the simplest and most powerful ways to support long-term health. But understanding how to consume them properly — especially soaking them — significantly enhances their nutritional benefits. This simple habit, well known to experienced homemakers, helps unlock the full potential of nuts, making them easier to digest, richer in nutrients, and even more beneficial for the entire body.
