Absolutely yes! While nuts do contain more calories, they provide very healthy fats (omega-3 and omega-6 fatty acids) that the body essentially needs for a properly functioning metabolism. They keep you perfectly full, support hormonal balance, and reliably prevent evening sweet cravings. The key is simply to monitor your portion size.
For your health and fitness goals, unroasted and unsalted (natural/raw) nuts are always absolutely the best. Industrial roasting often uses low-quality oils, and the nuts lose valuable nutrients due to the high temperatures. Salted variants also unnecessarily cause water retention in the body and force you to eat much more than you actually need.
Soaking (so-called activation) helps neutralize phytic acid, which is naturally found in the skin and can block the absorption of certain important minerals in the digestive tract. After soaking, nuts are much easier to digest, beautifully crunchy, and your body can extract the absolute maximum amount of nutrients from them.
Every type has its own benefits, and a mix is best. Almonds and peanuts are top-tier for supplementing plant-based protein, walnuts are literally a bomb for your brain thanks to their omega-3 content, and Brazil nuts are an absolutely unrivaled source of selenium for strong immunity (just 2 to 3 pieces a day are plenty).
The golden rule in a weight loss diet is to treat yourself to about one small handful a day (approx. 30 grams). This amount provides you with all the necessary vitamins, minerals, and long-lasting energy, while still easily fitting into your set caloric deficit without any problems.
