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Pecans are rich in monounsaturated fats (oleic acid) and polyunsaturated fats, which help lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol.
Pecans are high in polyphenols (antioxidants found in plants) and vitamin E.
Pecans contain nutrients like manganese, copper, and thiamin, which support nerve health and cognitive function.
Despite being calorie-dense, pecans’ combination of fiber, protein, and healthy fats promotes satiety, helping with appetite control.
Pecans have a low glycemic index and are rich in fiber, slowing down the absorption of sugars.
Excellent source of manganese, copper, magnesium, and phosphorus, essential for strong bones, energy production, and enzyme function.
Almonds are packed with monounsaturated fats and vitamin E, which help lower LDL (“bad”) cholesterol and protect against heart disease.
Almonds are rich in riboflavin (B2) and L-carnitine, nutrients linked to better brain function and potentially protective against cognitive decline.
Almonds are high in protein, fiber, and healthy fats, making them very satiating.
A great plant-based source of calcium, magnesium, and phosphorus, which are essential for strong bones and teeth.
Almonds have a low glycemic index, meaning they do not spike blood sugar.
Almonds are one of the richest natural sources of vitamin E, a powerful antioxidant that protects cells from oxidative stress and supports skin health.
Hazelnuts are rich in monounsaturated fats (especially oleic acid) that help lower LDL cholesterol and raise HDL cholesterol.
Hazelnuts provide high levels of vitamin E, as well as polyphenols and manganese, which fight oxidative stress.
Contain vitamin E, folate, thiamin, and manganese, all of which support healthy cognitive function.
Though calorie-dense, hazelnuts contain protein, fiber, and healthy fats, which increase satiety and help with appetite control.
A good source of magnesium, phosphorus, and calcium, which are essential for bone density and muscle function.
Hazelnuts have a low glycemic index and their combination of fiber, fats, and magnesium may help improve insulin sensitivity.
Macadamias are among the nuts highest in monounsaturated fats (even more than olive oil).
Contain flavonoids and tocotrienols (a form of vitamin E), both strong antioxidants.
Their high monounsaturated fat and tocotrienol content support brain cell health.
Though calorie-dense, macadamias promote satiety thanks to their fiber and fat profile.
Provide magnesium, manganese, and phosphorus, which are essential for strong bones and enzyme function.
Low in carbs and high in healthy fats, macadamias have a minimal impact on blood sugar.
Cashews are rich in monounsaturated fats that support healthy cholesterol levels.
Excellent source of copper and magnesium, which are essential for neurotransmitter function and overall brain health.
Provide polyphenols, lutein, and zeaxanthin, antioxidants that protect the eyes and body from oxidative damage.
Cashews offer a balance of protein, fiber, and healthy fats that promote satiety.
A good plant-based source of magnesium, phosphorus, and calcium, which help maintain strong bones.
Cashews have a low glycemic index and contain magnesium, which improves insulin sensitivity and helps regulate blood sugar.
Pistachios are rich in monounsaturated and polyunsaturated fats that help lower LDL cholesterol and support cardiovascular function.
Packed with lutein, zeaxanthin, polyphenols, and vitamin E, pistachios are among the most antioxidant-rich nuts.
Pistachios are the only nuts that are a significant source of lutein and zeaxanthin, two carotenoids essential for vision and protection against age-related macular degeneration (AMD).
Provide vitamin B6, essential for neurotransmitter synthesis and nervous system health.
Despite being energy-dense, pistachios’ protein, fiber, and fat combination promotes satiety.
Pistachios have a low glycemic index and improve insulin sensitivity.
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