Pistachios, almonds, and walnuts stand out as some of the most beneficial nuts, providing numerous advantages that can enhance your diet significantly.
According to Healthline , nuts are veritable nutritional gems, abundant in fiber, antioxidants, vitamins, minerals, healthy fats, and proteins. Research mentioned by Health.com suggests that consuming nuts could aid in lowering the chances of developing diabetes, heart disease, and specific types of cancer.
Let's take a detailed look at nine of the most nutritious nuts you should consider adding to your diet.
1. Almonds
An ounce (28 grams) of roasted almonds contains 170 calories, with 15 grams of fat, 6 grams of protein, and 3 grams of fiber. They also include vital nutrients like vitamin E and magnesium.
Vitamin E aids in safeguarding cells against oxidative harm and supports both immune system functionality and cell-to-cell communication. Research indicates that almonds could assist in decreasing LDL (unhealthy) cholesterol levels and lessening inflammation, which can enhance cardiac and gastrointestinal well-being.
2. Pistachios
Pistachios contain fewer calories and less fat compared to numerous other types of nuts, offering 159 calories, 13 grams of fat, and 6 grams of protein for each ounce. These nuts are abundant in vitamin B6 as well as antioxidants such as lutein and flavonoids. Such nutrients aid in lowering blood pressure, boosting metabolism, strengthening the immune system, and enhancing cardiovascular wellness.
3. Walnuts
Pecans stand out due to their significant amounts of ALA omega-3 fatty acids, offering 2.57 grams per ounce. Additionally, they include vital minerals such as copper and manganese, aiding in maintaining brain health and boosting immune system functionality.
Studies indicate that consuming walnuts may help decrease LDL cholesterol levels, blood pressure, and triglycerides, thereby lowering the risk of heart disease.
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A mix of various nuts in a bowl. Stock image by Pexels. |
4. Cashews
An ounce of cashews Includes 157 calories, 12 grams of fat, and 5 grams of protein. These are rich in vitamin K, magnesium, and manganese—nutrients crucial for maintaining strong bones.
Research indicates that cashews could potentially enhance blood pressure and triglyceride levels; however, additional studies are necessary.
5. Pecans
A one-ounce serving of pecans provides 201 calories, 21 grams of fat, and 3 grams of fiber, along with zinc and manganese. Zinc supports immune function, wound healing, and DNA synthesis.
Pecans might also aid in enhancing cardiac health by reducing LDL cholesterol levels.
6. Macadamia nuts
Macadamia nuts contain 204 calories, 21.5 grams of fat, and 2 grams of protein per ounce, along with vitamin B1 and manganese. Research shows that macadamia nuts can help lower LDL cholesterol, triglycerides, and blood sugar levels.
7. Brazil nuts
Brazil nuts are an excellent source of selenium, with a single ounce providing 989% of the recommended daily value. Selenium supports thyroid function and DNA synthesis but should be consumed in moderation to avoid overconsumption.
These nuts are abundant in vitamin E and magnesium, nutrients that assist in regulating blood sugar and blood pressure levels, maintaining proper nervous system functions, and facilitating energy production. Moreover, they exhibit anti-inflammatory and antioxidant characteristics.
8. Hazelnuts
Hazelnuts offer 178 calories, along with 17 grams of fat and 4 grams of protein for each ounce. These nuts are abundant in vitamin E, manganese, magnesium, and health-promoting plant substances. Such nutrient content could aid in reducing LDL and overall cholesterol levels, as well as providing anti-inflammatory advantages.
9. Peanuts
Although botanically classified as legumes, peanuts share a nutrient profile akin to tree nuts. Each ounce of peanut contains approximately 7 grams of protein along with polyphenol antioxidants and folate. Notably, this last component—folate—is particularly crucial during pregnancy for fostering healthy fetal and placental growth.
Peanuts can also lower the chances of developing cardiovascular diseases and strokes; however, this advantage does not apply to peanut butter.
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