Nuts are nutrient-dense, plant-based foods that offer protein, fiber, vitamins, minerals, healthy fats, and antioxidants.
- Some of the healthiest nuts include almonds, walnuts, Brazil nuts, pistachios, cashews, macadamia nuts, hazelnuts, pecans, and peanuts.
- Incorporating nuts into your daily diet can help lower cholesterol and blood pressure, support weight management, and enhance brain health.
Nuts are a satisfying snack rich in fiber, protein, and healthy fats. Regular consumption of nuts, such as almonds, pistachios, and walnuts, may improve heart health and aid in weight management.
Almonds: A versatile snack that can be consumed raw or roasted and used to make flour, milk, or butter. Almonds are high in protein and fiber. Regular consumption of almonds has been linked to a reduced risk of heart disease by lowering LDL cholesterol and inflammatory markers.
- Calories: 164
- Fat: 14 g
- Protein: 6 g
- Fiber: 3.5 g
- Magnesium: 76.5 mg
- Potassium: 208 mg
Walnuts: Rich in monounsaturated fats and omega-3 fatty acids, walnuts may help lower cholesterol and blood pressure levels. They are also believed to improve brain health and reduce the risk of dementia, though more research is needed.
- Calories: 185
- Fat: 18.5 g
- Protein: 4 g
- Fiber: 2 g
- Magnesium: 44.8 mg
- Copper: 0.5 mg
Brazil Nuts: High in selenium, magnesium, and vitamin E, Brazil nuts support thyroid hormone production but should be consumed in moderation to avoid excessive selenium intake.
- Calories: 187
- Fat: 19 g
- Protein: 4 g
- Fiber: 2 g
- Magnesium: 107 mg
- Selenium: 544 mcg
Pistachios: Rich in vitamin B6 and antioxidants, pistachios may have anti-inflammatory effects. Regular consumption can support weight management and healthy blood pressure.
- Calories: 159
- Fat: 13 g
- Protein: 6 g
- Fiber: 3 g
- Potassium: 289 mg
- Vitamin B6: 0.5 mg
Cashews: Known for their smooth texture, regular consumption may reduce the risk of heart disease due to blood pressure-lowering effects. Cashews are a good source of copper, which is essential for nervous system function.
- Calories: 157
- Fat: 12 g
- Protein: 5 g
- Fiber: 1 g
- Potassium: 187 mg
- Copper: 0.629 mg
Macadamia Nuts: Popular for their creamy, buttery texture, macadamia nuts may help lower cholesterol and triglyceride levels.
- Calories: 204
- Fat: 21.5 g
- Protein: 2.2 g
- Fiber: 2.4 g
- Magnesium: 26.9 mg
- Potassium: 104 mg
Hazelnuts: Rich in vitamins and minerals like magnesium and vitamin E, hazelnuts can be eaten raw or roasted and may reduce the risk of heart disease by lowering blood pressure and cholesterol.
- Calories: 178
- Fat: 17 g
- Protein: 4 g
- Fiber: 3 g
- Magnesium: 96.0 mg
Pecans: High in calcium and zinc, pecan consumption may improve the ratio of HDL to LDL cholesterol.
- Calories: 201
- Fat: 21 g
- Protein: 3 g
- Fiber: 3 g
- Calcium: 20 mg
- Zinc: 1.4 mg
Though nuts are nutritious, they should be consumed in moderation to avoid excess fat intake. Opt for unsalted or low-sodium varieties and consult a healthcare provider about the safety of daily consumption.
Roasted or salted nuts may have high sodium content while nuts can contain oxalates which might increase kidney stone risk.