Brazil Nuts: The Selenium Powerhouse
When it comes to nutrient density, Brazil nuts stand in a league of their own. Just one nut contains 96 micrograms (mcg), or 175% of the reference daily intake (RDI) of selenium, making them one of the richest dietary sources of this essential mineral. Most other healthy nuts provide less than 1 mcg, on average. This extraordinary selenium content makes Brazil nuts particularly beneficial for thyroid function and immune system support.
But here’s where things get interesting – too much of a good thing can actually be harmful. In fact, one ounce of Brazil nuts (approximately 8 medium nuts) contains 544 micrograms of selenium, which is 777 percent of the recommended daily allowance. Eating too many Brazil nuts can lead to toxic levels of selenium in the body (selenosis) and cause symptoms such as bad breath, diarrhea, nausea, skin rashes/lesions, nerve pain and fatigue. This is why nutritionists recommend limiting your intake to just two or three Brazil nuts per day.
Walnuts: The Brain-Boosting Champions
Walnuts are often considered the healthiest nut because they are rich in omega-3 fatty acids (especially alpha-linolenic acid), antioxidants and other nutrients that promote heart and brain health. Unlike most plant foods, walnuts contain a significant amount of alpha-linolenic acid, an omega-3 fatty acid that’s typically found in fish. Intake of heart-healthy ALA has been linked with a lower risk of dying from all causes.
Research suggests that eating 1–2 ounces (28–57 grams) of walnuts per day may improve brain function and reduce risk factors for dementia, such as heart disease and type 2 diabetes. The high levels of antioxidants and healthy fats in walnuts make them particularly beneficial for cognitive health. Their high levels of the hormone melatonin mean walnuts are also able to “slow the aging process and promote a restful sleep”.
Almonds: The Versatile Nutritional All-Stars
In 2024, the almonds segment is projected to reach USD 17.2 billion and will expand at a rate of 6.1% of CAGR during the period of 2025-2034. The exceptional value, public demand, and widespread usage of almonds largely contributes to it being among the leading nuts in the market. This popularity isn’t just about taste – almonds pack an impressive nutritional punch. Almonds are a good source of vitamin E, which is important for vision, brain, and skin health.
What makes almonds particularly special is their fiber content and heart-healthy properties. Thanks to their healthy monounsaturated fat content, almonds are a heart-friendly addition to your diet. They’re also a rich source of fiber, calcium, magnesium, and vitamin E. The antioxidants in almonds can protect against obesity, diabetes, and metabolic syndrome. Research shows that almonds helped reduce body mass index (BMI) in weight management studies.
Pistachios: The Complete Protein Powerhouse
Here’s something that might surprise you: 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. This makes them unique among nuts and particularly valuable for vegetarians and vegans. Pistachios are another excellent tree nut because they contain lots of potassium—1,250 milligrams in a single cup—which helps with brain function and muscle control.
The vibrant green color of pistachios comes from powerful antioxidants. Pistachios are also rich sources of lutein and zeaxanthin, which “protect our eyes from light damage and our brains from cognitive decline”. The groups lost similar amounts of weight, but the pistachio group experienced significant reductions in blood pressure and increases in blood antioxidant levels. Pistachios are a good source of anti-inflammatory and antioxidant compounds. Plus, they may improve blood pressure and other health markers.
Macadamia Nuts: The Heart-Healthy Indulgence
Don’t let their rich, buttery taste fool you – macadamia nuts are nutritional powerhouses. Macadamia nuts contain the highest percentage of monounsaturated fats of any known food source. They also have low levels of polyunsaturated and saturated fats. This unique fat profile makes them particularly beneficial for heart health. Macadamia nuts may lower your risk of heart disease. Various studies suggest that eating 0.3–1.5 ounces (8–42 grams) of these nuts daily can lower total and LDL (bad) cholesterol levels by up to 10%.
What’s fascinating about macadamias is their rising popularity in culinary circles. Rich, creamy and delicious, chefs and culinarians predict macadamia nuts will be an in-demand ingredient in 2024. Nutritionally, macadamias are often enjoyed by those who follow a low-carbohydrate or plant-based lifestyle. Research shows that macadamia nuts may protect against both metabolic syndrome and type 2 diabetes. For instance, one recent review linked diets rich in tree nuts, including macadamia nuts, to reductions in fasting blood sugar levels.
Hazelnuts: The Antioxidant Champions
Hazelnuts are one of the healthiest nuts when it comes to reducing the risk of heart disease. A study out of Turkey found that a hazelnut-enriched diet reduced total cholesterol by nearly 8 percent, dropped triglycerides by 7 percent and increased beneficial HDL cholesterol by 6 percent compared to a control group. This makes hazelnuts particularly valuable for cardiovascular health.
The vitamin E content in hazelnuts is particularly impressive. A study published in the European Journal of Clinical Nutrition showed that eating hazelnuts even helped boost vitamin E concentrations in the blood. Vitamin E is an antioxidant that protects against the harmful effects of free radicals. Free radicals are unstable atoms that can damage your cells, which can lead to premature aging and disease. Vitamin E also aids in immune function, helps create red blood cells, and prevents blood clots.
Cashews: The Mineral-Rich Comfort Food
Cashews might be the most approachable nut for many people, thanks to their mild flavor and creamy texture. But they’re much more than just a tasty snack. This serving size of cashews contains about 70% of the recommended daily allowance (RDA) for copper. This mineral helps create energy and maintain the nervous and immune systems. According to a study in Food Science & Nutrition, nearly 80 percent of the fats in cashews are healthy polyunsaturated and monounsaturated fats.
Research on cashews shows promising results for heart health. A review of five studies also found that eating cashews led to reductions in blood pressure and triglyceride levels. Some studies suggest that cashews may improve blood fat levels and reduce blood pressure. 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.
Pecans: The Ketogenic Favorite
Here’s a fun fact that might surprise you: Did you know that pecans are THE ketogenic nut of choice? A surprising fact I recently learned. Naturally low in carbohydrates and loaded with healthy fats, pecans make for a great weight loss snack. This makes them particularly popular among people following low-carb diets.
The heart health benefits of pecans are particularly noteworthy. A small 8-week study in 56 people at risk of heart disease demonstrated that those who ate pecans daily had significant reductions in LDL cholesterol and triglyceride levels, compared with a control group. Research has found that eating pecans can improve the ratio of high-density lipoprotein (HDL) and LDL cholesterol. The combination of healthy fats, fiber, and antioxidants makes pecans a valuable addition to any heart-healthy diet.
Peanuts: The Protein-Packed Legume
Technically, peanuts aren’t nuts at all – they’re legumes that grow underground. But nutritionally, they behave much like tree nuts and deserve recognition for their impressive health benefits. Peanuts—which are technically legumes but generally referred to as nuts—are high in folate. This mineral is essential for making genetic material like DNA. Peanuts are a great choice for vegetarians, who often come up short on folate. Pregnant people also need folate to protect against birth defects.
The protein content in peanuts is particularly impressive compared to tree nuts. Peanuts for example, are high in protein and macadamias are high in fat. This higher protein content makes peanuts especially valuable for muscle building and satiety. Peanuts are full of brain-boosting fats and vitamin E, making them a cost-effective way to boost your daily nutrient intake.
Pine Nuts: The Gourmet Health Choice
Pine nuts might be smaller than other nuts, but they pack a serious nutritional punch. These delicate nuts are particularly rich in healthy fats and have been used in Mediterranean cuisine for centuries. Brazil nuts, pine nuts and walnuts have more polyunsaturated fats. Walnuts are one of the few plant foods that contain alpha-linoleic acid (ALA) omega-3 fat, with smaller amounts found in pecans, hazelnuts and macadamias.
What makes pine nuts particularly interesting is their unique nutritional profile and culinary versatility. While they’re often overshadowed by more popular nuts, pine nuts provide essential minerals and healthy fats that support cardiovascular health. Their delicate flavor makes them perfect for pesto, salads, and gourmet dishes, allowing you to boost the nutritional value of your meals without overwhelming other flavors.
The Bottom Line: Choose Your Nuts Wisely
The beauty of nuts lies in their diversity – each type offers unique nutritional benefits that can support different aspects of your health. Nuts are great sources of nutrients, such as protein, fat, fiber, vitamins, and minerals. When eaten as part of a nutrient-dense diet, they may help reduce your risk of heart disease and support immune health, among other benefits.
The key is moderation and variety. One study shows that eating just an ounce of nuts daily comes with a staggering 21 percent decline in cardiovascular disease risk. Whether you choose Brazil nuts for their selenium, walnuts for their omega-3s, or almonds for their versatility, you’re making a smart choice for your health. Remember, the best nut is the one you’ll actually eat consistently as part of a balanced diet.
