Brazil Nuts: The Selenium Superstar
Brazil nuts absolutely dominate when it comes to selenium content, making them nutritional powerhouses that deserve the top spot on any health-conscious person’s list. Just one Brazil nut contains 96 micrograms of selenium, almost twice your daily requirement, which is honestly mind-blowing when you think about it. They’re exceptionally high in selenium, a mineral with potent antioxidant properties that’s also good for thyroid, brain, and heart health, ensuring a healthy thyroid and helping to keep your immune system functioning at its best. The catch? You really shouldn’t go nuts with Brazil nuts – doctors advise eating no more than five Brazil nuts a day to avoid potential health risks like selenium toxicity.
Some studies show that the selenium in Brazil nuts can help lower insulin levels and boost insulin sensitivity, improving blood sugar levels in people with type 2 diabetes. What’s fascinating is how these Amazonian gems work their magic throughout your body, from supporting your thyroid function to potentially protecting against neurodegenerative diseases. Low levels of selenium are linked to neurodegenerative conditions such as Parkinson’s disease and Alzheimer’s disease, and the antioxidants in Brazil nuts can help to boost your brain health, with some research showing that increasing your selenium intake can help to improve your mood.
Walnuts: The Brain Food Champion
Walnuts are the only nut significantly high in omega-3 fatty acids, earning them the well-deserved nickname “brain food.” With 2,570 mg of ALA per ounce (about 14 walnut halves), walnuts are very nutritious and loaded with fiber, containing large amounts of copper, manganese, and vitamin E, as well as important plant compounds, with the skin containing most of the walnuts’ phenol antioxidants that offer health benefits. Think of walnuts as nature’s multivitamin for your brain – they’re packed with everything your noggin needs to stay sharp and focused.
Studies have shown that the antioxidants and anti-inflammatory polyphenols found in walnuts may improve brain function and slow mental decline that occurs with aging. Recent research has been particularly exciting, with studies hypothesizing that walnut intake will increase omega-3 PUFA tissue availability (particularly ALA) to a level that enhances neuropsychological development, with trials using four walnuts per day (30 kernel grams, about 1.5g of ALA) showing promising results. Beyond brain health, research shows walnuts can improve gut health, with clinical trials showing that adults who ate walnuts every day had healthier gut bacteria.
Almonds: The Vitamin E Powerhouse
Almonds consistently rank at the top of every nutritionist’s list for good reason – they’re basically nature’s vitamin pills wrapped in a delicious, crunchy package. Almonds contain more fiber than any other nut with a whopping 17.9 grams in a single cup, and fiber can lower your risk of cancer and type 2 diabetes and aid in weight control. What really sets almonds apart is their incredible vitamin E content – these nuts are particularly high in vitamin E, making them one of the healthiest nuts for those looking to improve skin and vision health, and they’re also a great high-protein option with around six grams of protein per ounce.
Almonds are rich in vitamin E, which promotes skin health, a strong immune system, and supports vascular function, and a cup of almonds contains 386 milligrams of magnesium, which is critical for muscle function. The beauty of almonds lies in their versatility – you can eat them raw, roasted, or transformed into almond butter, flour, or milk. Studies show that almonds help lower LDL or “bad” cholesterol levels because their skins are rich in polyphenol antioxidants, and they contain lots of calcium and phosphorus, which have been linked to improved bone health.
Pistachios: The Complete Protein Nut
Here’s something that might surprise you about pistachios – they contain all nine essential amino acids, classifying them as a complete protein and relatively high-protein snack. That’s pretty remarkable for a nut! For the biggest nutritional value for your buck, you can’t beat peanuts and pistachios, as they are among the highest in protein, lowest in fat, and lowest in calories compared to every other nut. Plus, they come with their own built-in portion control system – you have to crack each shell, which naturally slows down your eating pace.
Pistachios have lutein, a nutrient that supports eye health, and a 2025 study found that eating pistachios strengthens a part of the eye that protects the retina and reduces the risk of age-related macular degeneration. What’s fascinating is how these little green gems work on multiple fronts – pistachios have fewer calories and fat than most other nuts and are one of the only nuts that have high amounts of zeaxanthin and lutein (essential for good vision), and they’ve been shown to promote brain function, assist with gut health, and help with weight loss.
Hazelnuts: The Heart-Healthy Option
Hazelnuts might be best known for their starring role in Nutella, but these round little nutritional bombs deserve recognition for their impressive health benefits. Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber, and they may have antioxidant and anti-inflammatory effects because they’re loaded with beneficial compounds, with studies suggesting that regularly eating hazelnuts may help reduce heart disease risk factors like elevated LDL cholesterol and total cholesterol. Think of hazelnuts as your heart’s best friend in nut form.
Hazelnuts can offer a significant portion of your daily value for things like vitamin E, manganese, and magnesium, helping you increase your intake of healthy fats, protein, and fiber. What makes hazelnuts particularly appealing is their rich, buttery flavor that works beautifully in both sweet and savory dishes. They’re like the chameleons of the nut world – equally at home in a chocolate dessert or sprinkled over a savory salad.
Macadamia Nuts: The Luxurious Fat Bomb
Macadamia nuts are often called the “Cadillac of nuts,” and for good reason – they’re rich, buttery, and absolutely loaded with healthy fats. While macadamia nuts tend to be higher in saturated fat compared to other nuts, they also have the greatest levels of healthy monounsaturated fat – almost double that of almonds – and this hefty dose of heart-healthy fat is associated with lowering risk factors for heart disease. These creamy Australian natives are basically nature’s version of butter, but way healthier.
Data suggests macadamia nuts can be included in a heart-healthy dietary pattern that reduces cardiovascular disease risk factors, and replacing high-saturated foods with nuts like macadamia nuts may help in lowering heart disease risk, with studies showing that among men with high cholesterol, macadamia nut consumption may support lower LDL ‘bad’ cholesterol. Despite their high calorie content, macadamias are worth the splurge when you want to treat yourself to something truly indulgent that’s also nutritious.
Cashews: The Mineral Marvel
Cashews are like nature’s multivitamin when it comes to essential minerals – they’re absolutely packed with the good stuff your body craves. Cashews are especially high in magnesium, which is essential for healthy muscles and nerves as well as for mood, brain function, and sleep quality, and magnesium is necessary to keep strong and healthy bones along with calcium and vitamin D, with cashews also containing vitamin K, which has been connected to a lower risk of bone fractures. Plus, they stand out when it comes to iron, with cashew nuts providing about 2 mg per serving, which is around 11% of the daily value for women and 40% for men.
Cashews contain a bundle of essential minerals like zinc, copper, magnesium, and manganese (key for energy production, immune support and bone health), and they’re also rich in leucine, the essential amino acid that triggers muscle synthesis. What makes cashews particularly appealing is their creamy texture – when soaked and blended, they transform into incredibly smooth sauces and dairy alternatives that’ll make you forget about traditional cream.
Pecans: The Antioxidant All-Star
Pecans often get overlooked in the nut hierarchy, but they’re absolute antioxidant champions that deserve way more recognition than just being the star of pie. Pecans provide an energy-boosting mix of protein and healthy fats, as well as fiber that supports a healthy digestive system, they include a decent amount of zinc for DNA production and immune function, and antioxidants are greater in pecans than in many other nuts, with very high gamma-tocopherols (a specific kind of vitamin E). Think of pecans as nature’s little antioxidant bombs wrapped in a buttery shell.
Pecans have been linked to improving heart health factors and insulin levels, with studies showing that participants with coronary heart disease saw improvement in their cholesterol levels after eating a daily dose of pecans for three months, and patients with obesity who consumed a “pecan-rich diet” saw improvement in their insulin levels. While they might be a bit lower in protein compared to some other nuts, pecans make up for it with their incredible mineral content and heart-protective compounds.
Peanuts: The Protein Powerhouse
Okay, technically peanuts are legumes, not nuts, but they’re so nutritionally similar to tree nuts that they’ve earned their place at the nut table. While technically a legume instead of a nut, peanuts have nutritional makeup similar to nuts and are without a doubt one of the best choices for those looking to get a good amount of protein as they have 26 grams of protein per 100-gram serving (or around seven grams per ounce), and they also have a high folate content. That protein content is seriously impressive – peanuts pack more protein than most tree nuts.
Recent studies suggest that peanuts may be even more powerful than we think, with a 2025 study suggesting that eating them might actually help slow down aging at the cellular level, and while more research is needed, there may be an association between peanut consumption and maintaining cellular health and longevity. Peanuts contain many essential nutrients like proteins, polyphenols, antioxidants, flavonoids, and amino acids, and their antioxidant properties are due to molecules such as vitamin E, flavonoids, and chlorogenic acid, which research shows can regulate glucose and lipid metabolism to prevent disorders such as diabetes, cardiovascular diseases, obesity, and cancer.
Pine Nuts: The Mediterranean Secret
Pine nuts might be tiny, but they pack a serious nutritional punch that’s been fueling Mediterranean cuisines for centuries. Contrary to popular belief, pine nuts aren’t actually nuts but seeds derived from the pine cone family, and while technically not nuts, they’re still nutritious and high in potassium, having been shown to alleviate some negative health effects of diabetes. These buttery little seeds are like edible gold – expensive, yes, but worth every penny for their unique flavor and health benefits.
With their high fiber and protein content, pine nuts are a healthy snack option, and their high magnesium content is linked to a lower risk of type-2 diabetes. What makes pine nuts special is their versatility – they’re essential for authentic pesto, amazing in salads, and perfect for adding richness to both sweet and savory dishes. Think of them as culinary fairy dust that transforms ordinary dishes into something extraordinary.
Chestnuts: The Low-Fat Wonder
Here’s where chestnuts completely flip the script on what we expect from nuts – they’re actually surprisingly low in fat and high in carbohydrates, making them more like a starchy vegetable than a traditional nut. Chestnuts have a deliciously sweet, subtle taste and can be included in many dishes, including salads and soups, with the most common varieties being American, European, and Chinese chestnuts. What’s fascinating is how different they are from every other nut on this list – they’re like the oddball cousin who shows up to the family reunion and surprises everyone.
Chestnuts are a good source of fiber that regulates blood sugar levels, with their rich fiber content slowing down food digestion, including carbohydrates and sugars in the diet, preventing sudden sugar spikes in the bloodstream. Chestnuts are particularly high on the fiber list along with gingko nuts, and according to nutritional rankings, they’re among the best nuts for weight loss due to their unique nutritional profile. They’re perfect for autumn cooking and bring a naturally sweet, comforting flavor to both savory and sweet preparations.
