The 10 Healthiest Nuts and Their Remarkable Health Effects
It’s
no news to most of us that nuts are good for you. Furthermore, you
probably already know that nuts are a great source of protein and
healthy plant fatty acids, as well as a multitude of vitamins and
minerals that your body craves so much. And while that’s all fine and
dandy, why not go beyond this blanket statement and find out which nuts
are the healthiest, and most importantly, why? Since each nut variety
has its own nutritional content and benefits, knowing them will help you
choose the varieties that meet your nutritional needs the best and
enjoy a crunchy treat that will benefit your body the most.
Why Is Everyone So Nuts About Nuts?
Nuts
are so unique and highly valued by nutritionists and consumers alike
because they’re as nutritious as they are easy to incorporate into your
diet. They contain protein, plant fats (including omega 3 fats), fiber
and different minerals and vitamins all in one compact package. Nuts are
easy to add to meals, just sprinkle some chopped nuts on any dish,
drink more plant milk or indulge in nut butters more often.
It’s
the ultimate grab and go snack that will give you lots of energy and
isn’t overloaded in sugar. That being said, when you’re eating salted or
caramelized nuts, you’re also getting the not so beneficial effects of
sugar and sodium, so it’s best to go for the unsalted and unsweetened
variety. Probably the only two drawbacks with nuts is that many people
are allergic to them and that you shouldn’t eat too much, but that’s
true about other foods as well.
Below we list the 10 healthiest nuts and explore their nutritional and health benefits.
1. Pistachio
Nutrients in 1 serving (28 grams), roughly a handful of Pistachios:
- Calories: 156
- Fiber: 3 g
- Protein: 5.8 g
- Fats: 7.8 g
- Carbohydrates: 8 g
- Vitamin E: 3% of the Reference Daily Intake (RDI)
- Vitamin B6: 18% of the RDI
- Magnesium: 8% of the RDI
- Potassium: 8% of the RDI
Funnily
enough, the first nut on this list is botanically-categorized as a seed
of the pistachio tree, but its nutritional content is so close to that
of other nuts we typically consider it a nut. Nut or not, pistachios have been found to
reduce one's risk of cardiovascular disease and to prevent blood
pressure spikes after a meal. They're also high in fiber and vitamin B6,
which make them a great option for vegetarians and seniors, since both
are commonly deficient in B vitamins.
2. Almond
Nutrients in 1 serving (28 grams), roughly a handful of Almonds:
- Calories: 162
- Fiber: 3.5 g
- Protein: 6 g
- Fats: 14 g
- Carbohydrates: 6.1 g
- Vitamin E: 37% of the RDI
- Riboflavin: 13% of the RDI
- Magnesium: 19% of the RDI
- Phosphorus: 13% of the RDI
- Calcium: 8% of the RDI
- Manganese: 34% of the RDI
Almonds
are outstanding for one's health, as they've been found to aid weight
loss, reduce inflammation in the body and even to improve bad (LDL)
cholesterol levels in some studies.
Apart from that, consuming almonds may help with sugar spikes in type 2
diabetes and promotes the growth of healthy gut bacteria.
3. Macadamia Nut
Nutrients in 1 serving (28 g), roughly a handful of Macadamia Nuts:
- Calories: 200
- Fiber: 2.5 g
- Protein: 2 g
- Fats: 21 g
- Carbohydrates: 4 g
- Vitamin E: 1% of the RDI
- Vitamin B6: 5% of the RDI
- Magnesium: 9% of the RDI
- Copper: 11% of the RDI
- Iron: 6% of the RDI
Macadamia
nuts are among the richest in monosaturated fats, which are exactly the
fats that help prevent high LDL cholesterol, blood sugar spikes and
even overeating, so these creamy, crunchy nuts will be beneficial to
those who want to lose some weight or want to prevent the development of
diabetes, metabolic syndrome and cardiovascular issues. Finally,
macadamia nuts contain compounds called tocotrienols, which may protect
brain cells from degenerative conditions like Alzheimer’s and
Parkinson’s disease.
4. Hazelnut
Nutrients in 1 serving (28 g), roughly a handful of Hazelnuts:
- Calories: 176
- Fiber: 3.5 g
- Protein: 6 g
- Fats: 9 g
- Carbohydrates: 6 g
- Vitamin E: 37% of the RDI
- Copper: 24% of the RDI
- Manganese: 87% of the RDI
- Magnesium: 20% of the RDI
Hazelnuts
are slightly lower than most nuts in protein, but they are full of
other beneficial nutrients, such as antioxidants, and their sweet taste
makes them the perfect complement in desserts. There's also some studies suggesting
they can help normalize cholesterol levels and prevent cardiovascular
disease. Finally, hazelnut consumption is associated with lower cancer
occurrence, so it may help protect from certain cancers.
5. Brazil Nut
Nutrients in 1 serving (28 g), roughly a handful of Brazil Nuts:
- Calories: 182
- Fiber: 2 g
- Protein: 4 g
- Fats: 18 g
- Carbohydrates: 13 g
- Vitamin E: 8% of the RDI
- Magnesium: 26% of the RDI
- Selenium: 100% of the RDI
Brazil
nuts have a very impressive nutritional profile, as only one nut a day
is enough to provide you with enough selenium, but brazil nuts are also
high in other essential minerals that have many health benefits. For
one, the high selenium content in the nuts may help you become more
concentrated and helps prevent thyroid issues. Studies have also found that brazil nuts are beneficial to cognitive health and may prevent cognitive decline, but be careful not to eat more than 3-4 nuts a day - the high selenium content may make you feel sick.
6. Cashew
Nutrients in 1 serving (28 g), roughly a handful of Cashews:
- Calories: 155
- Fiber: 1 g
- Protein: 5 g
- Fats: 12 g
- Carbohydrates: 9 g
- Vitamin E: 1% of the RDI
- Magnesium: 20% of the RDI
Cashews
are especially high in antioxidants. Apart from that, people suffering
from metabolic syndrome may benefit especially from this nut, as studies have
shown that they can decrease blood pressure and improve digestion among
these patients.
7. Pine Nut
Nutrients in 1 serving (28 g), roughly a handful of Pine Nuts:
- Calories: 188
- Fiber: 1 g
- Protein: 3.8 g
- Fats: 19 g
- Carbohydrates: 3.7 g
- Vitamin E: 13% of the RDI
- Magnesium: 18% of the RDI
- Manganese: 100% of the RDI
- Folate: 9% of the RDI
Pine
nuts may be tiny, but they're packed full of healthy nutrients,
particularly antioxidants and lutein, with the latter having a
beneficial effect on eyesight. Just a handful of pine nuts may also help
with appetite control and contribute to the prevention of
cardiovascular disease.
8. Walnut
Nutrients in 1 serving (28 g), roughly a handful of Walnuts:
- Calories: 182
- Fiber: 2 g
- Protein: 4 g
- Fats: 18 g
- Carbohydrates: 4 g
- Vitamin E: 3% of the RDI
- Vitamin B6: 8% of the RDI
- Magnesium: 11% of the RDI
- Zinc: 6% of the RDI
As
you may have noticed, walnuts have more calories than a lot of other
nuts on this list despite being quite low in carbs. This is because
walnuts are packed with healthy fats, such as omega-3 fats and
alpha-linoleic acids. These fats may account for their observed
beneficial effects on cholesterol levels and inflammation. Also, the
little nuts don't just look like brains, they can also good for your
brains, having a beneficial effects on reasoning skills, as found in a
this study.
9. Peanut
Nutrients in 1 serving (28 g), roughly a handful of Peanuts:
- Calories: 176
- Fiber: 3 g
- Protein: 4 g
- Fats: 17 g
- Carbohydrates: 5 g
- Vitamin E: 21% of the RDI
- Niacin: 19% of the RDI
- Folate: 10% of the RDI
- Magnesium: 11% of the RDI
- Manganese: 29% of the RDI
- Phosphorus: 10% of the RDI
Peanuts
are interesting, as they're not tree nut per se, they're actually
legumes, but their nutritional profile is very similar to that of tree
nuts, which is why we think of it as a nut. Peanuts are affordable, easy
to find, and are just as nutritious as any other nut on this list. It's
rich in various antioxidants and amino acids, both of which are
associated with the prevention of heart disease and type 2 diabetes. One
longitudinal study found that eating unsweetened peanut butter made women less likely to develop type 2 diabetes.
10. Pecan
Nutrients in 1 serving (28 g), roughly a handful of Pecans:
- Calories: 193
- Fiber: 2.5 g
- Protein: 3 g
- Fats: 20 g
- Carbohydrates: 4 g
- Vitamin E: 2% of the RDI
- Magnesium: 8% of the RDI
- Zinc: 7% of the RDI
Like many other nuts on this list, pecans are full of healthy nutrients, such as polyphenol antioxidants, and according to research,
people who ate plenty of pecans had 20% more antioxidants in their
blood than those who didn't. This is kind of amazing, as antioxidants
can guard your body from all kinds of degenerative diseases, such as
cancer, diabetes and heart disease. Finally, pecans have been associated
with skin-boosting benefits, possibly due to its high antioxidant and
adequate zinc content.
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