Tuesday 7 May 2024

10 Essential nuts to add to your prepping pantry now

 If you're looking for a healthy snack for your survival stockpile, you can't go wrong with nuts.

Nuts are nutritious, and different kinds contain different nutrients.  


Almonds are a great source of fiber, protein and vitamin E.

Brazil nuts

Brazil nuts are rich in selenium, a mineral that has a role in thyroid hormone production. However, Brazil nuts are bigger than other nuts so you only need to eat two or three a day to get the benefits.


Cashews have more iron than any other nut. They also have a creamy texture, making them a great dairy replacement.

You can use ground salted cashews as a substitute for Parmesan cheese.  


Hazelnuts are a good source of antioxidants, copper, manganese and vitamin E.

Enjoy a handful of hazelnuts as a snack, or add toasted hazelnuts to vegetable-based dishes, salads and pasta. Keep the skin on because it contains the highest concentration of antioxidants.

Macadamia nuts

Macadamia nuts are full of copper, manganese and thiamin (vitamin B1). They are also a food source of healthy monounsaturated fat, the kind found in avocados and olive oil.

Add macadamias to salads or use crushed nuts as a nutritious coating for chicken or fish.


Peanuts are not actually nuts but part of the legume family. They are a good source of protein and many different vitamins and minerals, such as magnesium and phosphorus.


Pecans are one of the best dietary sources of vitamin E. Additionally, pecans are a great source of thiamin, a B vitamin that has an important role in energy metabolism. 

Add pecans to soups, vegetable-based sides, oatmeal, yogurt and more.

Pine nuts

Pine nuts are a great source of vitamins E and K, as well as iron and magnesium.

Use pine nuts to make pesto sauce or sprinkle them on top of salads, pasta, chicken, or fish for a healthy crunch.


Pistachios are a great snack or salad topping because of their high nutrient and antioxidant content. They're one of the nuts with the highest concentration of the antioxidants lutein and zeaxanthin, which both promote eye health.


Walnuts are a great plant source of omega-3 fatty acids, which are essential for a balanced diet. While walnuts are a little higher in calories and fat than other nuts, they contain healthy fat that the body needs and help you stay fuller for longer.

You can add walnuts to banana bread or oatmeal, or snack on a handful. 

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