top of page
  • Writer's pictureEmily Burton

5 Health Benefits of Eating Nuts

At The Refill Pantry in St Albans and Sandridge we offer plenty of nuts for you to refill into your own containers! Zero Waste and super healthy!

Nuts are one of the healthiest snacks you can eat. Packed with protein, fibre and essential fats as well as omega-6 and omega-3, they also contain a wide range of essential nutrients. Here five reasons to get your daily nut fix:

1. Lower your cholesterol.

Top nuts: Walnuts, Pecans and Hazelnuts

Most of the fat in nuts is monounsaturated fat. This unsaturated fat helps to lower LDL (bad) cholesterol and raise HDL (good) cholesterol.

2. Better digestion.

Top nuts: Almonds, Cashews and Pistachios

Nuts are rich in fibre, which is important for gut health and regular bowel movement. polyunsaturated fat. However, they do contain some saturated fat.

3. Reduce the risk of chronic disease.

Top nuts: Pistachios and Walnuts

Many studies have shown that people who eat nuts live longer than those who don’t, possibly due to their ability to help prevent a number of chronic diseases. For example, nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels and lower your risk of certain cancers.

4. Better skin.

Top nuts: Pine nuts, Almonds and Hazelnuts

These nuts are high in vitamin E, a nutrient which helps to improve the condition and appearance of your skin.

5. Hormone balancing.

Top nuts: Pistachios and Brazil nuts

Brazil nuts are extremely high in the mineral selenium, which we need to produce the active thyroid hormones, while pistachios are rich in vitamin B6, which is important for keeping hormones balanced and healthy. Just 2 or 3 Brazil nuts a day is enough for your daily dose of selenium!

Key nutrition guide

A recommended portion of nuts is around 30g, or 1 ounce. But What does a portion size look like? And how much does it cost at The Refill Pantry? See the picture below.

Per 30g portion

  • Peanuts: 7g protein and 2g fibre 27p

  • Almonds: 6g protein and 4g of fibre £1.16*

  • Hazelnuts: 4g protein and 3g fibre 57p*

  • Pistachios: 4g protein and 3g fibre 57p

  • Brazil nuts: 4g protein and 2g fibre 48p*

  • Walnuts: 4g per portion and 2 fibre 78p*

  • Pecans: 3g protein and 3g fibre 84p

  • Cashew nuts: 4g protein and 1g fibre 75p*

  • Pine nuts: 4g protein and 1g fibre £1.35*

  • Macadamia nuts: 2g of protein and 2g fibre (coming soon!)


Source :;

Nuts we stock

· ​Flaked almonds

· Whole almonds

· Ground almonds

· Blanched almonds

· Brazil nuts

· Cashews

· Hazelnuts

· Pecans

· Blanched roasted peanuts

· Pine nuts

· Roasted salted pistachios

· Walnuts

Find us at

The Refill Pantry

26 London Road

St Albans AL1 1NG

The Refill Pantry

Carpenter’s Farm Shop

106 St Albans Road







429 views0 comments

Recent Posts

See All
bottom of page