The Top 9 Nuts to Eat for Better Health

Nuts may offer numerous health benefits, such as reducing your risk of heart disease and supporting your immune system. Some types of nuts include almonds, pistachios, and walnuts.

Nuts are a delicious snack that are crunchy and nutritious.

They’re a great source of:

• fiber
• antioxidants
• vitamins and minerals
• healthy fats
• protein

There are many benefits of eating nuts, such as supporting healthy body weight and helping to reduce your risk of certain health conditions like heart disease.

Nuts have various textures, flavors, and nutrient profiles. They’re great on their own, paired with fruit, or added to dishes like salads, desserts, and grains.

Here are 9 nutritious nuts to add to your diet.

1. Almonds

Almonds are popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, flour, and milk.

A 1-ounce (28-gram) serving of roasted almonds contains:

• Calories: 170
• Fat: 15 grams
• Protein: 6 grams
• Carbs: 6 grams
• Fiber: 3 grams
• Vitamin E: 45% of the Daily Value (DV)
• Magnesium: 19% of the DV
• Manganese: 27% of the DV

These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. This vitamin also supports immune function and cellular communication.

Not only are almonds a nutrient-dense food, but they may also reduce heart disease risk factors.

A 12-week study in 219 young adults found that those who ate 2 ounces (56 grams) of almonds daily had significant reductions in LDL (bad) cholesterol, inflammatory markers, and hemoglobin A1c — a marker of blood sugar control — compared with a control group.

Almonds may also promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species.

2. Pistachios

Pistachios — whose name is derived from the Greek word pistákion, which means “the green nut” — have been eaten since 6,000 B.C.

These vibrant nuts are packed with nutrients but lower in calories and fat than many other nuts.

Just 1 ounce (28 grams) of pistachios contains:

• Calories: 159
• Fat: 13 grams
• Protein: 6 grams
• Carbs: 8 grams
• Fiber: 3 grams
• Vitamin B1 (thiamine): 21% of the DV
• Vitamin B6: 28% of the DV
• Phosphorus: 11% of the DV

Pistachios are a good source of numerous nutrients, including vitamin B6, which your body needs for nutrient metabolism and immune function.

These nuts are also rich in plant compounds that may have antioxidant and anti-inflammatory properties, including:

• carotenoids lutein and zeaxanthin
• anthocyanins
• flavonoids
• proanthocyanidins

In a 4-month study including 100 people with overweight, one group ate 1.5 ounces (42 grams) of pistachios per day and underwent a group-based behavioral weight loss program, while the other group only participated in the weight loss program.

The groups lost similar amounts of weight, but the pistachio group experienced significant reductions in blood pressure and increases in blood antioxidant levels.

3. Walnuts

Walnuts are linked to multiple health benefits and have an impressive nutrient profile.

Just 1 ounce (28 grams) contains:

• Calories: 185
• Fat: 18.5 grams
• Protein: 4 grams
• Carbs: 4 grams
• Fiber: 2 grams
• Copper: 50% of the DV
• Magnesium: 11% of the DV
• Manganese: 42% of the DV

These nuts are an excellent source of copper, a mineral that your body needs to produce enzymes involved in energy production and neurotransmitter synthesis. Copper also aids immune function and blood vessel development.

Walnuts have been shown to benefit heart health and may reduce several heart disease risk factors, including elevated levels of:

• blood pressure
• LDL cholesterol
• triglycerides

Walnuts are also significantly higher in ALA omega-3 fatty acids than any other nut, with 2.57 grams per ounce.

Additionally, human and animal 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.

Although these findings are promising, more studies are needed.

4. Cashews

Cashews have a crunchy texture and creamy mouthfeel that pair well with both savory and sweet dishes. You can eat them raw, roasted, or as nut butter.

Only 1 ounce (28 grams) of raw cashews offers:

• Calories: 157
• Fat: 12 grams
• Protein: 5 grams
• Carbs: 9 grams
• Fiber: 1 gram
• Vitamin K: 8% of the DV
• Magnesium: 20% of the DV
• Manganese: 20% of the DV

These nuts are a good source of several nutrients that are essential to bone health, including:

• protein
• vitamin K
• magnesium
• manganese

A review of five studies also found that eating cashews led to reductions in blood pressure and triglyceride levels.

That said, other studies have observed mixed results, so more research is needed.

5. Pecans

Pecans are mild nuts that are popular for cakes, pies, and salad dishes.

One ounce (28 grams) of roasted pecans provides:

• Calories: 201
• Fat: 21 grams
• Protein: 3 grams
• Carbs: 4 grams
• Fiber: 3 grams
• Vitamin B1 (thiamine): 11% of the DV
• Zinc: 13% of the DV
• Manganese: 48% of the DV

They’re a good source of the mineral zinc, which plays an important role in:

• immune function
• wound healing
• DNA synthesis
• growth and development

Additionally, some research suggests that pecans benefit heart health.

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.

6. Macadamia nuts

Macadamia nuts have a buttery texture and contain an array of nutrients. Just 1 ounce (28.35 grams) offers:

• Calories: 204
• Fat: 21.5 grams
• Protein: 2 grams
• Carbs: 4 grams
• Fiber: 2.5 grams
• Vitamin B1 (thiamine): 28% of the DV
• Manganese: 51% of the DV
• Copper: 24% of the DV

These nuts are high in healthy fats and lower in carbs than many nuts, making them a popular choice for those on low-carb diets.

A 2015 review of 61 clinical trials showed that eating tree nuts, including macadamia nuts, may help reduce LDL cholesterol, triglyceride, and blood sugar levels.

7. Brazil nuts

Brazil nuts are a rich source of many nutrients, especially the mineral selenium.

A 1-ounce (28-gram) serving contain:

• Calories: 187
• Fat: 19 grams
• Protein: 4 grams
• Carbs: 3 grams
• Fiber: 2 grams
• Vitamin E: 11% of the DV
• Magnesium: 25% of the DV
• Selenium: 989% of the DV

Brazil nuts are high in a number of vitamins and minerals, including vitamin E and magnesium, a mineral that’s essential for:

• blood sugar and blood pressure regulation
• nerve function
• energy production

These nuts are also one of the richest dietary sources of selenium, a nutrient your body needs for thyroid hormone production and DNA synthesis.

That said, it’s advised to keep your intake to a few nuts per day to avoid exceeding the upper limit of 400 mcg, which may lead to selenium poisoning.

Still, this condition is likelier to occur when you’re getting too much selenium from supplements, not food.

Brazilian nuts may also have anti-inflammatory and antioxidant effects.

8. Hazelnuts

Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. Only 1 ounce (28 grams) contains:

• Calories: 178
• Fat: 17 grams
• Protein: 4 grams
• Carbs: 5 grams
• Fiber: 3 grams
• Vitamin E: 28% of the DV
• Magnesium: 11% of the DV
• Manganese: 76% of the DV

In addition to being a good source of vitamins and minerals, hazelnuts may have antioxidant and anti-inflammatory effects because they’re loaded with beneficial plant compounds, such as:

• gallic acid
• epicatechin
• caffeic acid
• quercetin

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.

9. Peanuts

While peanuts technically belong to the legume family, they have a nutrient profile similar to that of tree nuts, as well as comparable health benefits and related culinary uses.

One ounce (28.35 grams) of raw peanuts contains roughly:

• Calories: 162
• Fat: 13.5 grams
• Protein: 7 grams
• Carbs: 6 grams
• Fiber: 2.5 grams
• Vitamin B3 (niacin): 23% of the DV
• Vitamin B9 (folate): 17% of the DV
• Magnesium: 12% of the DV

Peanuts are a rich source of plant protein, which may help you feel full. They’re packed with polyphenol antioxidants and are also high in folate, a B vitamin that’s especially important during pregnancy due to its role in fetal and placental development.

Some studies suggest that peanuts may also help lower the risk of cardiovascular disease, coronary heart disease, and stroke. However, this doesn’t apply to peanut butter.

Reference: https://www.healthline.com/nutrition/

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