Walnuts: The Omega-3 Powerhouse
Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation. In fact, it is the only nut significantly high in these omega-3 fatty acids. Think of walnuts as nature’s tiny brain food – they literally look like little brains, and for good reason. A 30g handful of walnuts (around ÂĽ of a cup, or 10 whole walnuts) contains 1.9g of omega-3 ALA. A 2021 article on the effect of walnut consumption found that consuming 30 to 60 grams of walnuts daily is beneficial for heart health. This is the same as 1 to 2 ounces or a 1/4 to 1/2 cup of walnuts. Studies have shown that the antioxidants and anti-inflammatory polyphenols (compounds) found in walnuts may improve brain function and slow mental decline that occurs with aging. Research shows walnuts can improve gut health. In a clinical trial, adults who ate walnuts every day had healthier gut bacteria. Your heart will thank you too, as these wrinkled nuggets pack more antioxidant power than any other common nut.
Brazil Nuts: The Selenium Superstars
Brazil nuts are rich in selenium too. Just one nut contains 96 micrograms (mcg), or 175% of the reference daily intake (RDI). Most other healthy nuts provide less than 1 mcg, on average. According to a new report from Protein Works, the demand for Brazil nuts is set to grow by 46% next year after being praised for their high selenium content which can be beneficial for thyroid health. But here’s the catch – more isn’t always better with these Amazonian giants. A single Brazil nut can have 68–91 micrograms (mcg) per nut. With such a high level of selenium in each nut kernel, research suggests that a healthy adult may be able to achieve the benefits of eating Brazil nuts by consuming a serving of just four kernels. Doctors advise eating no more than five Brazil nuts a day to avoid potential health risks like selenium toxicity. This condition is linked to breathing problems, heart issues, and kidney failure. It’s like having a nutritional nuclear reactor in your palm – incredibly powerful, but requiring careful handling.
Almonds: The Fiber Champions
Almonds rank near the top of just about every nutritional scientist’s list when it comes to nuts that offer great health advantages. For one, Tobias says they contain more fiber than any other nut—a whopping 17.9 grams in a single cup. Fiber can lower your risk of cancer and type 2 diabetes Almonds are like the reliable friend who always shows up when you need them. These nuts are particularly high in vitamin E, making them one of the healthiest nuts for those looking to improve skin and vision health. Almonds are also a great option if you’re looking for high-protein snacks as they have one of the highest protein counts among all nuts at around six grams of protein per ounce. A 2017 study found that almonds help regulate blood sugar levels and even lower the risk of heart disease among those with Type 2 diabetes. Eating a handful of almonds per day significantly improves gut health — thanks to the nuts’ fiber content. A recent study highlighted by EatingWell found that participants who ate one-third of a cup of whole almonds were less constipated. They’re practically the Swiss Army knife of the nut world.
Pistachios: The Complete Protein Packages
For example, pistachios are great for plant-based eaters because they contain all nine essential amino acids, classifying them as a complete protein and relatively high-protein snack. Pistachios are a great source of plant-based protein because they are one of the few plants that contain all nine essential amino acids in adequate quantities. Pistachios are a tasty healthy snack with a high amount of protein and fiber. This healthy nut also has a high amount of potassium, which aids in muscle recovery and regulates blood pressure. Participants who ate pistachios in a 2015 study were found to have a better ratio of HDL to LDL cholesterol than those who didn’t. “Pistachios are high in fiber and protein (which help with blood sugar management),” Toby Smithson, a registered dietitian, told HuffPost. For the biggest nutritional value for your buck, you can’t beat peanuts and pistachios. They are among the highest in protein, lowest in fat, and lowest in calories compared to every other nut on this list. These little green gems are like finding a twenty-dollar bill in your old jacket pocket – surprisingly valuable and unexpectedly complete.
Cashews: The Mineral Powerhouses
Cashews contain a bundle of essential minerals like zinc, copper, magnesium, and manganese (key for energy production, immune support and bone health, among other functions). They’re also rich in leucine, the essential amino acid that triggers muscle synthesis. Cashews are the smooth operators of the nut world – creamy, versatile, and surprisingly nutritious. Cashews and pistachios have some of the lowest fat contents per serving of the healthiest nuts. Cashews have 13.2 grams grams of fat per ounce, and pistachios have 12.8 grams. Cashews have a creamy texture that makes them a great addition to many dishes and snacks. Most of the fats in cashews are monounsaturated fats. They’re like the diplomat of nuts – getting along with everyone and bringing people together in smoothies, stir-fries, and vegan cheese sauces. Think of them as your nutritional multivitamin wrapped in a curved, kidney-shaped package.
Pecans: The Antioxidant Aces
With a distinctly sweet, buttery flavor and a strong aroma, pecans are increasingly recognized for their cardiovascular benefits. They are rich in manganese and other essential minerals and vitamins. Pecans are like the Southern belle of the nut family – elegant, sweet, and surprisingly tough. Fiber is an essential source of energy for the good bacteria in your gastrointestinal tract and acts as prebiotics. A fiber-rich diet promotes the growth of good bacteria, which leads to improved gut health. While they might be best known for starring in pies during the holidays, these buttery nuts deserve a spot on your table year-round. They contain more than 19 vitamins and minerals, making them nutritional multitaskers that can handle everything from heart health to digestive wellness. Picture them as the well-dressed guests at a dinner party who somehow know exactly what to say to make everyone feel better.
Hazelnuts: The Heart Helpers
A 2016 review of 9 studies also suggests that regularly eating hazelnuts may help reduce heart disease risk factors like elevated LDL cholesterol and total cholesterol. Hazelnuts, which are a good source of nutrients like vitamin E and manganese, may reduce certain heart disease risk factors. Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods. Hazelnuts contain less protein than other nuts but may make up for it with other health benefits. Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol. Hazelnuts are the European sophisticates of the nut world, bringing a touch of class to everything they touch. Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. They’re like having a personal trainer for your cardiovascular system – not the loudest or most attention-grabbing, but consistently working behind the scenes to keep your heart happy and healthy.
Macadamia Nuts: The Luxury Treats
For this reason, macadamias are the nut you should reach for most often, particularly if you are still relying on processed and/or restaurant meals/takeout more than you would prefer. Macadamia nuts have a total fat content of 76%, a percentage that’s higher than almost any other nut, including Brazil nuts. But most of this fat is monounsaturated, which can help lower “bad cholesterol.” Macadamias are the Rolls-Royce of the nut world – expensive, luxurious, and worth every penny. These Hawaiian beauties are like edible butter that happens to be incredibly good for you. Their creamy, rich texture makes them perfect for desserts, but don’t let their indulgent taste fool you. Macadamia nuts have a tasty, butter-like flavor and pack multiple nutrients. They’re packed with heart-healthy monounsaturated fats that your cardiovascular system will absolutely love. Think of them as the spa treatment your arteries never knew they needed.
Peanuts: The Affordable All-Stars
Though technically a legume, peanuts are often consumed like nuts and offer many of the same nutritional benefits, like healthy fats and protein. In fact, peanuts boast more protein than most nuts, clocking in at over 7 g per 1-oz serving. (Almonds and pistachios have about 6 g of protein, cashews have about 5 g, and walnuts have 4 g in the same serving size). Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients. Let’s address the elephant in the room – peanuts aren’t technically nuts, they’re legumes. But they’ve earned their spot here through pure nutritional grit and determination. They are readily available and contain many essential nutrients like proteins, polyphenols, antioxidants, flavonoids, and amino acids. The antioxidant properties of peanuts are due to the presence of molecules such as vitamin E, flavonoids, and chlorogenic acid (CGA), among others. Research has shown that CGA regulates glucose and lipid metabolism that can prevent certain disorders such as diabetes, cardiovascular diseases, obesity, and cancer. They’re like the underdog athlete who makes it to the Olympics through sheer hard work and talent.
Pine Nuts: The Mediterranean Marvels
Contrary to popular belief, pine nuts aren’t actually nuts but seeds. They are derived from the pine cone family and are still nutritious even though they technically aren’t nuts. Pine nuts are high in potassium and have been shown to alleviate some of the negative health effects of diabetes. They also have many uses, including being a main ingredient in pesto and vegan pesto recipes and working perfectly sprinkled over salads like lemon kale salad, pepper salad or wilted spinach salad. With their high fiber and protein content, pine nuts are a healthy snack option. Moreover, pine nuts’ high magnesium content is linked to a lower risk of type-2 diabetes. Pine nuts are the Mediterranean gems that make everything taste like a vacation in Tuscany. These tiny ivory treasures are like edible pearls that happen to pack a serious nutritional punch. While not overly healthy, you can also add them to desserts like Italian pignoli, a pine nut cookie. They might be small, but they’re mighty – like having a personal Italian chef whispering nutritional secrets into your salad bowl.
