Nuts may be one of the most varied but overlooked health foods. Many people in the fitness area know and enjoy peanut butter. Still, peanuts aren’t the only nuts that are beneficial for health. Many nuts can benefit all aspects of your body, from supporting your energy levels to providing essential nutrients necessary for brain health. Ready to learn about the best nuts for health? Let’s jump in.
Benefits of Eating Nuts
What’s so great about nuts? Nuts are quite the nutritional powerhouse. They are a great source of monounsaturated and polyunsaturated fats, specific vitamins and minerals. They are high in dietary fiber and contain many active molecules like phytosterols, which have antioxidant functions. They are also a good source of proteins, making nuts good for health.
There are many benefits to including nuts in your daily diet. For example, nuts are associated with better cardiovascular health. They may reduce the risk of diabetes and help people live with certain health issues. Nuts may also benefit cognition, especially with age. There are also benefits of nuts for liver health – including them in the diet is associated with a lower risk of liver issues.
Nuts are very calorie and fat-dense, and some people are prone to thinking that this makes them similar to junk foods. Interestingly, however, regular nut intake isn’t associated with weight gain or increases in body fat. This may be due to increased satiety when eating nuts, increased metabolic rate, or even our inability to absorb all the fat from nuts due to their fiber content. Therefore, if you’ve been cautious about including nuts in your diet for these reasons, you can rest easily.
With so many benefits to eating nuts, only one question remains. What nuts are the healthiest to eat?
Chestnuts
We know chestnut trees for the spiky pods that chestnuts come in. However, did you know you can also eat the chestnuts in these pods?
Many European countries consume chestnuts during the autumn and winter periods. And for good reason—they’re full of nutrients. During the Middle Ages, especially during food scarcity, chestnuts were used to make bread and supplement the diet.
Chestnuts contain:
- Plenty of carbohydrates, which are mainly starches, polysaccharides, and sugars. The sugars are responsible for the typically sweet taste associated with chestnuts.
- Dietary fiber
- Small amounts of protein
- Polyunsaturated fats
- Plenty of antioxidants, including vitamin C, carotenoids, phenols such as ellagic acids and gallic acids
- Minerals like potassium, phosphorus, magnesium
Some of their benefits include potentially supporting weight loss, although more studies have yet to be done. They are great nuts for those who may be watching their fat intake, as they have little fat.
Almonds
Almonds are a relatively popular nut with the health community. In fact, in 2021, the US alone produced 2.2 million tons of almonds!
These nuts contain many beneficial nutrients, including:
- Protein – around 25% by weight
- Fats, including monounsaturated and polyunsaturated fatty acids
- Soluble and insoluble fiber, which is excellent for the gut
- Plenty of antioxidant vitamin E
- Riboflavin, or vitamin B2, and other B-group vitamins
- Minerals like manganese, magnesium, copper, phosphorus
- Polyphenols, which are present in the skin, can have antioxidant, anti-inflammatory and even antiviral activities
They are a great nut for heart health. Eating almonds regularly may help lower cholesterol levels, decrease body weight and support blood sugar levels. All of this positively affects the heart and may reduce the risk of heart-related conditions.
Almonds may also benefit beauty. A 2019 pilot assessed the effect of a daily almond snack on the skin quality of postmenopausal women. It turned out that almonds may reduce wrinkle severity and support youthful-looking skin.
Pistachios
Pistachio nuts are easily recognizable. Their unique green and purple hue has captivated the hearts of many people around the world. We’ve been growing and eating these nuts since around 6,000 BC.
These nuts contain plenty of beneficial nutrients, such as:
- Mono- and polyunsaturated fatty acids, including oleic and linoleic acids
- Protein – they are about 21% protein by weight; the protein in roasted pistachios has good bioavailability. They contain more essential amino acids than most other nuts.
- Fiber – they contain about 10% of insoluble fiber by weight
- Essential minerals like copper, manganese, potassium, chromium, phosphorus, zinc, iron, magnesium and selenium
- Vitamins like B-group vitamins, vitamin E, vitamin K
- Carotenoids like lutein and zeaxanthin, as well as other phenols that are biologically active and may benefit health
Pistachios are one of the healthiest nuts for weight loss. This is because they are lower in fats than other nuts and are high in protein. This combination, plus the fiber in them, makes them a great aid in weight loss, as they keep you full.
Walnuts
Walnuts are another popular nut that many people know about. You’ve likely heard of walnuts in the context of omega-3 fatty acids, as they are a good plant source of these fats.
These nuts contain the following nutrients:
- Fiber, which supports gut health, with 2 grams per ounce of nuts
- Minerals like potassium, calcium, magnesium
- Vitamins like folate (vitamin B9) and vitamin E
- Polyunsaturated fatty acids, especially alpha-linoleic acid. One ounce of walnuts provides about 13 grams of polyunsaturated acids, 2.5g of which are ALA
- Protein
- Phytomelatonin, which can support sleep
- Polyphenols and phytosterols are bioactive compounds that can support health. Walnuts have the most of these nutrients compared to other nuts.
Walnut halves are shaped like little brains and, perhaps unsurprisingly, are great nuts for brain health. They are high in antioxidants and anti-inflammatory compounds, such as flavonoids, melatonin, folate, selenium, and alpha-linolenic acid. Long-term consumption of walnuts may benefit memory and cognitive performance and may support the brain during ageing. Plus, the phytomelatonin in walnuts can support sleep quality, supporting a healthy brain.
Cashews
Cashews are the third most produced nut in the world. They’re well-loved by omnivores and vegans alike, and many cashew-based cheese alternatives have taken social media by storm.
Luckily for everyone, cashews are not only delicious but are also a very healthy nut. 100 grams of unsalted cashews contains:
- About 15 grams of protein
- 48 grams of fats, of which most are monounsaturated fatty acids
- 3 grams of fiber, which is excellent for gut health
- Minerals like calcium, iron, magnesium, phosphorus, zinc, selenium, copper
- Vitamins like group B vitamins, vitamin E, vitamin K
Cashews are a great way to get magnesium, a nutrient that many people in the US and Europe are not getting enough of. In addition, they have plenty of beneficial phenolic compounds, making them a healthy food.
Hazelnuts
Hazelnuts are a popular inclusion in many snacks and confectionaries, however, they are also a highly nutritious nut.
Hazelnuts contain:
- Protein, including essential and non-essential amino acids. They contain about a gram of leucine per 100 grams of hazelnuts. They are high in arginine, which can benefit nitric oxide production and support cardiovascular health
- Fiber, which is good for the digestive system
- Plenty of mono and polyunsaturated fatty acids
- Minerals like calcium, magnesium, potassium, phosphorus
- Vitamins like the B-group vitamins, vitamin C, vitamin E and beta-carotene
- Antioxidants like flavonoids, which are great at supporting health
It’s worth consuming hazelnuts with the skin on, as it also contains many beneficial compounds.
Pecans
Many people enjoy a bit of pecan pie during the Thanksgiving period. But pecans are actually a great addition to your diet, no matter the season.
Pecans are rich in nutrients like:
- Protein, with 100 grams of raw pecans containing around 10 grams of protein
- Fats, of which the majority are monounsaturated and polyunsaturated fatty acids
- Minerals like calcium, iron, magnesium, zinc, copper, manganese, molybdenum
- Vitamins like the B-group vitamins, vitamin K
- Polyphenols, including EGCG, which is a powerful antioxidant that is known to have beneficial effects on obesity and heart health
Macadamia nuts
Macadamia nuts are native to Australia, but they are often grown in China. Although they’re understudied, there’s an increased interest in them due to their ability to support healthy blood fat profiles.
Macadamia nuts are rich in:
- Monounsaturated fats, which make up around 82% of their fat content
- Palmitoleic acid is a fatty acid found in very few foods but made by our bodies. It appears to have a beneficial effect on controlling fat accumulation.
- Fiber, which supports gut health
- Minerals like calcium, iron, magnesium
Brazil nuts
Brazil nuts are another type of nut that may not be as popular but is very nutritious, which makes them great for health.
- Selenium, which can support heart health
- Unsaturated fatty acids
- Protein
- Minerals like magnesium, phosphorus, iron, calcium, zinc, potassium, and copper
- Vitamins like vitamin E and some vitamins of the B group
Peanuts
Did you know that peanuts are technically a legume, rather than a nut? They’re among the most popular and affordable nuts on the market. What makes peanuts so great?
- Excellent sources of monounsaturated fatty acids
- Rich in protein, with about 25 grams of protein per 100g of peanuts
- Rich in vitamins like vitamin C, vitamin A, vitamin E and the B-group vitamins
- Good sources of minerals including magnesium, potassium, calcium, copper, iron, and zinc
- Good sources of fiber when consumed whole and ideally with the skin
- Excellent sources of phenolic compounds that can benefit overall health
Nuts are a great source of beneficial nutrients. You can easily include them in your diet as a snack or as an addition to meals. What type of nut you eat doesn’t matter too much, as they will all contain nutrients your body requires. If you’re as nuts about nuts as we are, you’ll now be equipped to choose the right nuts for your lifestyle!
