Believe it or not, there are more than 50 types of nuts scattered around the world (though only about 20 are considered edible for humans).
As a whole, nuts are an incredibly nutrient-dense food with some amazing— but frequently overlooked— health benefits. They are filling, rich in protein, and a great source of healthy, plant-based fats.
Here’s more about what makes nuts so good for you, plus the 10 healthiest nuts you can eat.
What’s So Great About Nuts?
Nuts are defined as edible seed kernels that are encased in a very hard shell. This sets them apart from other types of seeds, like pumpkin or sunflower seeds, that grow inside a fruit or have a softer shell.
(So, technically, all nuts are seeds but not all seeds are nuts— in case you ever want to impress someone with your knowledge.)
Regardless of the technical definition, the seeds we commonly refer to as nuts share similar characteristics, though each nut has its own unique benefits.
For example, most nuts are a great source of fiber, protein, and fat. This combination provides long-term energy, helps you to feel full and satisfied, and may help with weight loss or management. Nuts are also a heart-healthy food that may even contribute to a lower risk of heart disease.
In addition, nuts are rich in antioxidants, minerals, and omega-3 fatty acids that help keep your skin and entire body healthy.
The bottom line is that if you don’t already eat nuts regularly, you should start doing so! Especially the top choices to follow…
10 Healthiest Nuts to Eat
Almonds
Almonds have a lot going for them. One of their most outstanding properties is the high amount of vitamin E they contain (the highest of any nut). In fact, just a one-ounce serving of almonds contains about 45% of the daily value (DV) for vitamin E.
Vitamin E is an important antioxidant nutrient. It helps to protect your cells from free radical damage and is essential for healthy-, young-looking skin. Consuming it via almonds may even help reduce the appearance of wrinkles.
Besides vitamin E, 1 ounce of almonds also contains:
Fat: 15 grams
Protein: 6 grams
Fiber: 3 grams
Manganese: 27% of the DV
Magnesium: 19% of the DV
Calcium: 7% of the DV
Studies have shown that regularly eating almonds can help lower LDL (bad) cholesterol levels as well as certain inflammatory markers and HbA1c. The fiber in almonds also promotes digestive health, in part by supporting the growth of good bacteria in your gut.
Walnut
Walnuts definitely top the list of healthiest nuts for your brain.
They contain powerful antioxidants with anti-inflammatory properties that have been shown to decrease neuroinflammation. Plus, walnuts are exceptionally rich in copper (50% of the DV in a 1-ounce serving), which plays a key role in neurotransmitter synthesis.
Because of this, several studies indicate that eating 1-2 ounces of walnuts per day may reduce some risk factors for dementia and helps protect brain function.
Along with antioxidants and copper, 1 ounce of walnuts also contains:
Fat: 18.5 grams
Protein: 4 grams
Fiber: 2 grams
Manganese: 42% of the DV
Magnesium: 11% of the DV
Vitamin B6: 10% of the DV
Like many other nuts, walnuts are also good for your heart. Studies have found that they may help lower blood pressure, LDL (bad) cholesterol, and triglycerides.
As a bonus, walnuts are one of the best sources of alpha-linolenic acid (ALA)— the essential plant-based omega 3 fatty acid.
Pistachios
Pistachios have the distinction of being a complete protein source, meaning they contain all the essential amino acids. This is somewhat rare in plant foods and makes pistachios one of the best plant-based proteins.
Pistachios are also lower in fat and calories than most other nuts AND are one of few nuts to contain substantial amounts of lutein and zeaxanthin. These two compounds belong to a group of antioxidants known as carotenoids and are essential for healthy vision.
Here are some other important nutrients in a 1-ounce serving of pistachios:
Fat: 13 grams
Protein: 6 grams
Fiber: 3 grams
Vitamin B6: 28% of the DV
Vitamin B1: 21% of the DV
Magnesium: 8% of the DV
Iron: 6% of the DV
Potassium: 6% of the DV
A few studies have even found that eating pistachios may boost brain function, improve gut health, and help with weight loss.
Fun Fact: The word “pistachio” is derived from the Greek word pistákion, meaning “the green nut.”
Cashews
Cashews are particularly rich in magnesium, which is an essential mineral many people fall short on. Magnesium plays a key role in sleep quality, mood, and brain health and is also necessary for proper muscle and nerve function.
Along with vitamin D and calcium, magnesium is critical for keeping your bones strong and healthy as well. This makes cashews one of the healthiest nuts for your bones, especially because they also contain vitamin K, which has been linked to a lower risk of bone fractures.
Here’s an overview of what else you’ll get from 1 ounce of cashews:
Fat: 12 grams
Protein: 5 grams
Fiber: 1 gram
Magnesium: 20% of the DV
Manganese: 20% of the DV
Iron: 10% of the DV
Vitamin K: 8% of the DV
Some studies have shown that cashews may be particularly beneficial for lowering blood pressure. Consuming them regularly could also help reduce other risk factors for heart disease, including triglycerides and cholesterol levels.
Pecans
Pecans contain an energy-boosting mixture of healthy fats and protein as well as fiber that promotes healthy digestion.
They are also fairly rich in zinc, which is an essential mineral needed by your body for immune function and DNA synthesis as well as clear, youthful-looking skin. It has shown acne-fighting properties in studies and even demonstrated an ability to help protect skin from damaging UV rays.
Overall, a 1-ounce serving of pecans contains:
Fat: 21 grams
Protein: 3 grams
Fiber: 3 grams
Manganese: 48% of the DV
Zinc: 13% of the DV
Vitamin B1: 11% of the DV
Magnesium: 8% of the DV
Pecans are also richer in antioxidants than many other nuts. They are especially high in a specific form of vitamin E known as gamma-tocopherols.
One study linked this excellent antioxidant content to major benefits for heart health, including 16.5% lower levels of LDL (bad) cholesterol following a “pecan-enriched diet.” Newer studies have confirmed these results and found that pecans may help lower triglycerides, too.
Hazelnuts
Hazelnuts are very nutritious and much of their fat content is of the heart-friendly, monounsaturated kind. Like pecans, they are extremely rich in antioxidants, which is one of the reasons they sit on the list of healthiest nuts to eat regularly.
Hazelnuts contain a fair amount of vitamin E, which you may remember is a powerful antioxidant. They also pack in other antioxidants like quercetin, epicatechin, caffeic acid, and gallic acid. This combination gives them a powerful ability to combat inflammation and fight free radical damage.
Eating an ounce of these nuts provides:
Fat: 17 grams
Protein: 4 grams
Fiber: 3 grams
Manganese: 76% of the DV
Vitamin E: 28% of the DV
Magnesium: 11% of the DV
Potassium: 4% of the DV
As you can see, hazelnuts also contain a high amount of manganese. You don’t often here much about manganese, but it’s an important trace mineral that is needed for a healthy brain, nervous system, and bones. It also forms part of one of the most important antioxidants in your body: superoxide dismutase (SOD).
Brazil Nuts
Brazil nuts are most notable for their selenium content. In fact, eating just 1-2 of these nuts (which are fairly large) will get you all the selenium you need for a day!
Selenium is a trace mineral that acts like an antioxidant within your body. Your body needs it for DNA synthesis, and it’s especially critical for proper thyroid function and hormone balance. Selenium is essential for your skin, too, where it helps protect against UV damage.
Here’s what a 1-ounce serving of Brazil nuts contains:
Fat: 19 grams
Protein: 4 grams
Fiber: 2 grams
Selenium: 989% of the DV
Magnesium: 25% of the DV
Vitamin E: 11% of the DV
Calcium: 4% of the DV
Keep in mind that it is possible to consume too much selenium, which can lead to symptoms like diarrhea, nausea, and skin rashes. This is much more likely to happen with selenium from supplements rather than whole foods, but you still may want to limit your intake to a few Brazil nuts a day.
Macadamia Nuts
Despite having a fairly high fat content, macadamia nuts are absolutely one of the healthiest nuts you can eat. Remember, nuts contain a lot of unsaturated fat, which is much more heart-friendly and healthy than the saturated fat you would find in red meat, for example.
As a case in point, studies have shown that macadamia nuts are comparable to other tree nuts at lowering total and LDL (bad) cholesterol levels. They can also help lower triglycerides and may improve both HbA1c and blood sugar levels.
An ounce of macadamia nuts is rich in nutrients like:
Fat: 21.5 grams
Protein: 2 grams
Fiber: 2.5 grams
Manganese: 51% of the DV
Vitamin B1: 28% of the DV
Copper: 24% of the DV
Magnesium: 8% of the DV
Of course, another benefit of the higher fat content of macadamia nuts is that it gives them a buttery texture and delicious flavor.
You can even use them to make a creamy, homemade nut butter with zero added sugar. Just blend the nuts with a pinch of sea salt in a food processor until smooth. (Add a bit of raw honey if you do prefer a little sweetness.)
Chestnuts
If you’ve never tried chestnuts before, put them on your list! This holiday favorite is one of the lowest fat nuts you’ll find and is packed full of both vitamins and minerals.
Here’s a look at all a 1-ounce serving of chestnuts (roasted) contains:
Fat: 0.6 grams
Protein: 0.9 grams
Fiber: 1.4 grams
Copper: 16% of the DV
Manganese: 14% of the DV
Vitamin B6: 8% of the DV
Vitamin C: 8% of the DV
Vitamin B1: 6% of the DV
Folate: 5% of the DV
In addition to this already impressive nutrient profile, chestnuts contain lower amounts of potassium, magnesium, vitamin K, vitamin B5, and vitamin B6. Eating them raw ups the vitamin C content to almost 13% of the DV.
Chestnuts are also surprisingly rich in antioxidants, including polyphenols, lutein, and zeaxanthin. This means they may help protect your vision and keep you healthy as you age.
Peanuts
Technically, peanuts aren’t nuts at all. They belong to the legume family (the same one as peas and beans) and grow underground rather than in trees like the rest of the nuts mentioned.
Still, since peanuts do have the word “nut” in their name, they made it on this list of healthiest nuts because of their fairly significant health benefits.
One top peanut benefit is their ability to help lower cholesterol levels and improve other measures of heart health (including triglycerides). In fact, one large study found that eating either peanuts or tree nuts at least twice a week could lower the risk of heart disease by up to 19%.
Interestingly, peanuts are also rich in compounds that may have stress-relieving and brain-boosting properties.
They are an excellent source of folate and contain other essential nutrients (per a 1-ounce serving):
Fat: 13.5 grams
Protein: 7 grams
Fiber: 2.5 grams
Vitamin B3: 23% of the DV
Vitamin B9 (folate): 17% of the DV
Magnesium: 12% of the DV
Iron: 7% of the DV
Note: Choosing USDA Certified Organic nuts is always the best option to minimize your exposure to pesticide residue. However, this is especially important in the case of peanuts. They are frequently rotated in the field with cotton, which is a glyphosate-heavy crop, and are one of the most contaminated crops where pesticides are concerned.
How Many Nuts Should You Eat?
There’s no one-size-fits-all answer to how many nuts you should eat each day. Most studies indicate that 1-2 ounces of nuts per day (or at least 4-6 ounces per week) is a good range to get the maximum amount of benefits.
The exception to this, of course, is Brazil nuts, which are best consumed in smaller amounts due to their high selenium content.
Generally speaking, an ounce of nuts is about a handful. Depending on the size and weight of the nuts, an ounce is also the equivalent of around 1/5-1/4 of a cup.
Sending Optimal Health & Ultimate Wellness,
Julia Smila, FDN Practitioner & Pranic Healer.
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