The Top 9 Nuts to Eat for Better Health

Nuts are a great source of fiber, healthy fats and protein from plants. Additionally, they’re delicious as a stand-alone food, with fruits or added to dishes like desserts, salads and cereals.

Furthermore, research suggests that eating nuts more often can help maintain a healthy weight and reduce the chance of developing certain diseases like heart disease.

Nuts are also a fantastic snack option for children. Research has shown that including nuts in your child’s diet can increase the intake of healthy fats, protein and fiber.

Nuts can be found in different tastes, textures and nutrient profiles.

Here are 9 nuts that are nutritious to include in your diet.

1. Almonds


Almonds are extremely sought-after due to their taste as well as their impressive nutritional profile and their relatively low price. They can be eaten raw or roast and then made to make almond butter, almond flour as well as almond milk.

1 ounce (28-gram) serving almonds that have been roast almonds includes:

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

They are filled with vitamin E that is a fat-soluble mineral that acts as an antioxidant, protecting your cells from oxidative damage. It also helps support the immune system and cell communication ( 7Trusted Source).

They are also an excellent source of healthy fats and protein, as well as fiber, as well as a variety of minerals and vitamins They help reduce the risk of heart disease elements like high cholesterol levels, also known as LDL (bad) cholesterol, as well as excess stomach fat.

A 12-week study conducted on 219 young adults showed that people who consumed 2 1 ounces (56 grams) of almonds a day had substantial reductions LDL (bad) cholesterol inflammation markers, as well as hemoglobin A1c, a indicator that controls blood sugarin comparison to the control study.

In addition, almonds could help promote gut health by assisting in the development of beneficial gut bacteria which include Bifidobacteria as well as Lactobacillus strains.

SUMMARY- Almonds are rich in a variety of vital nutrients. Consuming them regularly can boost the health of your gut and heart.


2. Pistachios

Pistachios -named in their name, which comes from the Greek word pistakion meaning “the green nut” -were eaten as early as around 6,000 B.C.

These nuts are loaded with nutrients, but are lower in calories and fats than other nuts.

A mere 1 teaspoon (28 grams) of Pistachios are packed with:

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

Pistachios are an excellent source of many nutrients which include vitamin B6 which is essential to improve nutrient metabolism as well as the immune system.

Furthermore, they contain plant-based substances like carotenoids such as zeaxanthin and lutein and flavonoids, anthocyanins, and proanthocyanidins. All that have powerful effects on anti-inflammatory and antioxidants.

In a study lasting four months that included 100 overweight individuals one group consumed 1.5 pounds (42 grams) of pistachios a day and was enrolled in a group-based weight loss program, whereas the other group was not involved at the end of the diet program.

The two groups shed similar amounts of weight, however the pistachio group saw significant decreases in blood pressure as well as significant improvements in the levels of blood antioxidants. In addition, they ate more fiber and less sugary treats than the group that was controlled.

SUMMARY- Pistachios are an excellent source of antioxidant and anti-inflammatory substances. They also have the potential to increase blood pressure and other health indicators.

3. Walnuts

Walnuts can provide a myriad of health benefits and boast an impressive nutritional profile. One ounce (28 grams) includes:

  • 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 a fantastic supply of copper a mineral the body requires to make enzymes that are involved in the production of energy and neurotransmitter production. Copper is also helpful in blood vessel formation and much further.

Walnuts have been proven to be beneficial to the health of your heart and could help lower risk factors for heart disease such as increased blood pressure, high levels of cholesterol levels, LDL (bad) cholesterol and the level of triglycerides.

In addition, animal and human studies suggest that eating 1 to 2 1 ounces (28-57 grams) of walnuts daily can boost cognitive function and lower the risk factors for developing dementia, including the type 2 diabetes and coronary disease.

Although these results look promising, however, more research is required.

SUMMARY- Walnuts, particularly rich in manganese and copper, can improve brain and heart health.

4. Cashews

Cashews are a delicious snack with a crunchy texture and creamy taste which go well with sweet and savory foods. They can be consumed raw, roast them or used as a nuts in nut butter.

Just 1 one-ounce (28 grams) of uncooked cashews can be purchased:

  • Calories: 155
  • 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

They are a great source of various minerals that are vital to bone health, such as vitamin K, protein manganese, magnesium, and phosphorus.

Numerous studies have looked into whether cashews-rich diets can help alleviate the symptoms associated with metabolic syndrome that is a collection of symptoms including high blood pressure and blood fat levels blood sugar levels, and belly fat that can increase the risk of the heart and diabetic issues.

Five studies reviewed revealed that the consumption of cashews leads to significant decreases on blood pressure levels and the levels of triglycerides.

However there have been some studies that have revealed mixed results, therefore it is necessary to conduct more research.

SUMMARY- There are studies that indicate that cashews could increase blood fat levels as well as lower blood pressure. They also contain vitamin K and minerals such as manganese and magnesium.

5. Pecans

Pecans are moderate nuts that are a favorite for salads, cakes, pies and grain dishes.

One ounce (28 grams) of pecans roasted provides:

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

As with the other nuts Pecans are full of healthy fats and fiber, vitamins and minerals.

They’re a great source of zinc that plays a crucial part in the immune system as well as healing of wounds DNA synthesis, as well as expansion and growth.

In addition, some studies suggest that pecans are beneficial to heart health.

A short, eight-week study on 56 people who were at risk of developing heart disease revealed that pecans consumed every day experienced significant decreases on cholesterol levels, especially LDL (bad) cholesterol levels and the levels of triglycerides when compared to the healthy control study.

SUMMARY- Pecans contain many useful nutrients, such as manganese and zinc. Apart from that they could help promote heart health.

6. Macadamia Nuts

Macadamia nuts are a creamy texture and provide a variety of nutrients. Only 1 one-ounce (28.35 grams) can provide:

  • 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

They are rich in healthy fats and have lower carbs than other nuts that make them a great choice for people who are who are following low-carb diets.

The addition of macadamia nuts in your diet can help the health of your family in a variety different ways. For instance, research has revealed that eating tree nuts such as macadamia nuts could help reduce the amount of LDL (bad) cholesterol and triglycerides as well as glucose levels in the blood.

SUMMARY- Macadamia nuts are rich in healthy fats, as well as other vital nutrients such as vitamin B1 or manganese.

7. Brazil Nuts

Brazil nuts are a significant source of numerous minerals, including selenium, which is a mineral.

1 ounce (28-gram) portion of food is made up of:

  • 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 rich in various minerals and vitamins, including Vitamin E along with magnesium which is vital for blood sugar and control of blood pressure, the function of nerves as well as energy generation.

Furthermore, they are among the best in nutrients for selenium which is a vital nutrient that your body needs to perform vital tasks like the production of thyroid hormone and DNA synthesizing.

But, it is recommended to limit your intake to handfuls of nuts each day to ensure that you don’t exceed the limit of 400 mg, which could lead to Selenium-related poisoning.

However, it’s likely to happen in the case of excessive selenium through supplements, and not from food items.

The amount of selenium in Brazil nuts is dependent on a myriad of aspects, the mineral acts as a potent antioxidant and can protect against damage from oxidation.

SUMMARY- Brazil nuts are a fantastic source of selenium, a mineral which acts as an antioxidant. It is also essential for the health of your thyroid.

8. Hazelnuts

Hazelnuts are a great source of nutrition and packed with proteins, healthy fats and fiber. Just 1 one ounce (28 grams) is packed with:

  • 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

Alongside being a rich source of minerals and vitamins Hazelnuts are also rich in plants that contain compounds such as gallic acid epicatechin, caffeic acid and quercetin that have antioxidant and anti-inflammatory properties.

Thus, these nuts could aid in improving the quality of your diet and boost your antioxidant intake.

Additionally, one study suggests that a regular intake of hazelnuts can help in reducing risk factors for heart disease such as high LDL (bad) cholesterol as well as the total amount of cholesterol.

SUMMARY- Hazelnuts, which are excellent source of nutrients such as Vitamin E as well as manganese could lower the risk of heart disease by reducing certain factors.

9. Peanuts

Although peanuts technically fall under the family of legumes but they have the same nutrient profile as those of tree nuts, similar health benefits, and culinary uses.

One ounce (28.35 grams) of peanuts in their raw form is about:

  • 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 great source of protein from plants, that can make you feel fuller. They also are rich in folate which is a B vitamin that’s particularly crucial during pregnancy due to its function in the process of fetal and postnatal formation.

Furthermore, studies have shown that eating a diet high in nuts, such as peanuts, could help improve the health of your heart.

A study of more than 200 000 people found that eating nuts and peanuts twice each week or more to up to 19 percentage lower risk of developing cardiovascular illness.

SUMMARY- Peanuts, technically considered legumes offer a variety of B vitamins that can help lower your risk of developing heart disease.

Bottom line

Nuts such as almonds, pistachios as well as walnuts, peanuts and hazelnuts are great source of nutrients like fiber, fat, protein as well as vitamins and minerals.

When consumed as part of a healthy diet, nuts can reduce the risk of coronary heart diseases and help to improve your immune health in addition to other advantages.

Additionally, the versatility of nuts, they are tasty. They are delicious by themselves or mix them with other nutritious food items like vegetables and fruits.


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