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Healthiest Nuts
Healthiest Nuts
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Pistachios, almonds, walnuts, and more offer some impressive health benefits.
By Samantha MacAvoy
The healthiest nuts are great sources of fiber, antioxidants, and several nutrients like copper, manganese, and selenium—to name just a few.
The crunchy snack is associated with a slew of health benefits, from better cognitive function to a decreased risk of heart disease and cancer, so it’s worth adding a handful now and then to your diet.
But there are so many types to choose from, and they all boast slightly different nutritional perks. You may be wondering, what are the healthiest nuts to try?
Meet the Experts: Nichole Dandrea-Russert, M.S., R.D.N., author of The Vegan Athlete’s Nutrition Handbook, and sports dietitian Kelly Jones, M.S., R.D., C.S.S.D.
“All nuts are healthy,” says Nichole Dandrea-Russert., M.S., R.D.N., author of The Vegan Athlete’s Nutrition Handbook. “But depending on your need for certain nutrients or health benefits, some may rank higher than others.”
For example, pistachios are great for plant-based eaters because they contain all nine essential amino acids, classifying them as a complete protein and relatively high-protein snack.
Almonds are a good source of vitamin E, which is important for vision, brain, and skin health, while just one or two Brazil nuts can provide your entire daily recommendation for selenium.
We tapped registered dietitians to find nine nuts that stand out from a nutrition perspective. From both a taste and health POV, they’ll upgrade your next trail mix, baked good, or craving for crunch.
1 Pistachios
Pistachios are a great source of plant-based protein because they are one of the few plants that contain all nine essential amino acids in adequate quantities. This means that they are a complete protein, which some plant-based eaters may find difficult to fulfill in their diets.
“Another benefit of pistachios is that they are a good source of melatonin, which promotes healthy sleep. Also, a pistachio’s signature green color comes from a variety of phytochemicals, lending to their antioxidant and anti-inflammatory properties,” says Dandrea-Russert.
A 1-ounce (49 kernels) serving of pistachios contains:
2 Walnuts
Walnuts might just be a good-mood food: Studies have found that walnuts promote cognitive health and mental health because of their antioxidant and anti-inflammatory properties, though more research is needed.
Dandrea-Russert mentioned another study that looked at the mental health of stressed-out students and found that 56 g of walnuts a day (two oz) improved mood as well as gut microbe biodiversity.
“Walnuts also provide a significant amount of omega-3—2.5 g in the form of ALA (alpha linoleic acid),” says sports dietitian Kelly Jones, M.S., R.D., C.S.S.D.
She recommends storing them in your refrigerator or freezer, as the omega-3 content may make them oxidize and spoil more easily than some other nuts.
A 1-ounce (14 halves) serving of walnuts contains:
3 Brazil Nuts
Just one of these super-size nuts, among Jones’ top nut recommendations, can offer more than your daily value for selenium, an essential component that plays a key role in reproduction, thyroid health, and the prevention of cell damage and infections.
Just be aware that the tolerable upper intake level of selenium is about 400 mcg and Brazil nuts contain 68–91 mcg per nut.
Try not to exceed three nuts per day (because they are so large, 1–2 is plenty satisfying).
The nuts contain other beneficial micronutrients like zinc, copper, and magnesium, as well as phytonutrients that act as antioxidants. Enjoy them finely chopped on top of yogurt or blended into a smoothie.
A 1-ounce (6 kernels) serving of Brazil nuts contains:
4 Almonds
Thanks to their healthy monounsaturated fat content, almonds are a heart-friendly addition to your diet. They’re also a rich source of fiber, calcium, magnesium, and vitamin E. Dandrea-Russert suggests eating whole almonds with the skin on: “Research shows that whole almonds may support gut health through their prebiotic properties.
Bonus that many of the phytochemicals are housed in the fibrous almond skin.” Almond flour is a delicious, nutty addition to baked goods, sliced and toasted almonds make a prime salad topper, and chopped almonds are great on oatmeal.
A 1-ounce (23 kernels) serving of almonds contains:
5 Peanuts - A HIGHLY NOT RECOMENDED LEGUME ...
Though technically a legume, peanuts are often consumed like nuts and offer many of the same nutritional benefits, like healthy fats and protein. In fact, peanuts boast more protein than most nuts, clocking in at over 7 g per 1-oz serving. (Almonds and pistachios have about 6 g of protein, cashews have about 5 g, and walnuts have 4 g in the same serving size).
Enjoy peanuts sprinkled over a curry or stew, blended into energy bites, or add a dollop of peanut butter to your go-to pancake batter for a protein boost.
A 1-ounce (28-gram) serving of peanuts contains:
6 Cashews
Cashews contain a bundle of essential minerals like zinc, copper, magnesium, and manganese (key for energy production, immune support and bone health, among other functions).
They’re also rich in leucine, the essential amino acid that triggers muscle synthesis. Incorporate them into stir-fries, roast them with a pinch of salt, or boil them with water and spices, then puree for a creamy start to a vegan pasta sauce. With a smooth, buttery texture, they make a tasty alternative for dairy.
A 1-ounce (28-gram) serving of cashews contains:
7 Hazelnuts
It’s no wonder hazelnuts are the perfect partner to chocolate:
Mildly sweet and very rich, they practically scream “dessert.” The decadent morsels are also full of antioxidants, which protect the body from oxidative stress (an imbalance between molecules in your body that can lead to various diseases).
Eating hazelnuts, especially with the skin where antioxidant activity is stronger, has been shown to reduce oxidative stress.
But they’re not just for a post-dinner treat. Combine them with other nuts, bittersweet chocolate chips, and dried fruit for the ultimate trail mix that’s ideal for on-the-go snacking.
A 1-ounce (21 kernels) serving of hazelnuts contains:
8 Pecans
Slightly sweet with a rich, buttery texture, pecans are a key ingredient in many desserts (hello, pie).
While these treats can be loaded with sugar, pecans themselves are not. Like many other nuts, pecans are a great source of several vitamins and nutrients that may help lower blood pressure, making them a heart-healthy snack.
In particular, pecans are rich in copper, an important mineral for the nervous and immune systems, and thiamine, a B vitamin key for energy production. Pecans are also rich in zinc, another key nutrient for immune function.
A 1-ounce (19 halves) serving of pecans contains:
9 Macadamia Nuts
Macadamia nuts are high in calories, several nutrients, and beneficial plant compounds, making them a satisfying, hunger-busting snack. They’re also higher in fat than many other nuts on this list, but it is a type of monounsaturated fat that may lower your LDL (bad) cholesterol and improve heart health.
Macadamia nuts are rich in antioxidants and boast more flavonoids than many other tree nuts. Flavonoids are healthy chemical compounds that may help protect your body from toxins, reducing inflammation and protecting against disease. They also contain tocotrienols (a form of vitamin E), which have powerful cholesterol-lowering, anti-cancer, and neuroprotective properties.
A 1-ounce (10-12 kernels) serving of macadamia nuts contains:
By Samantha MacAvoy
The healthiest nuts are great sources of fiber, antioxidants, and several nutrients like copper, manganese, and selenium—to name just a few.
The crunchy snack is associated with a slew of health benefits, from better cognitive function to a decreased risk of heart disease and cancer, so it’s worth adding a handful now and then to your diet.
But there are so many types to choose from, and they all boast slightly different nutritional perks. You may be wondering, what are the healthiest nuts to try?
Meet the Experts: Nichole Dandrea-Russert, M.S., R.D.N., author of The Vegan Athlete’s Nutrition Handbook, and sports dietitian Kelly Jones, M.S., R.D., C.S.S.D.
“All nuts are healthy,” says Nichole Dandrea-Russert., M.S., R.D.N., author of The Vegan Athlete’s Nutrition Handbook. “But depending on your need for certain nutrients or health benefits, some may rank higher than others.”
For example, pistachios are great for plant-based eaters because they contain all nine essential amino acids, classifying them as a complete protein and relatively high-protein snack.
Almonds are a good source of vitamin E, which is important for vision, brain, and skin health, while just one or two Brazil nuts can provide your entire daily recommendation for selenium.
We tapped registered dietitians to find nine nuts that stand out from a nutrition perspective. From both a taste and health POV, they’ll upgrade your next trail mix, baked good, or craving for crunch.
1 Pistachios
Pistachios are a great source of plant-based protein because they are one of the few plants that contain all nine essential amino acids in adequate quantities. This means that they are a complete protein, which some plant-based eaters may find difficult to fulfill in their diets.
“Another benefit of pistachios is that they are a good source of melatonin, which promotes healthy sleep. Also, a pistachio’s signature green color comes from a variety of phytochemicals, lending to their antioxidant and anti-inflammatory properties,” says Dandrea-Russert.
A 1-ounce (49 kernels) serving of pistachios contains:
- Calories: 159
- Fat: 12.8 grams
- Protein: 5.73 grams
- Fiber: 3 grams
- Copper: 41% of the DV
- Vitamin B6: 28% of the DV - TO ORDER ...
- www.bellaviva.com/products/organic-pistachios-raw-no-shell?
2 Walnuts
Walnuts might just be a good-mood food: Studies have found that walnuts promote cognitive health and mental health because of their antioxidant and anti-inflammatory properties, though more research is needed.
Dandrea-Russert mentioned another study that looked at the mental health of stressed-out students and found that 56 g of walnuts a day (two oz) improved mood as well as gut microbe biodiversity.
“Walnuts also provide a significant amount of omega-3—2.5 g in the form of ALA (alpha linoleic acid),” says sports dietitian Kelly Jones, M.S., R.D., C.S.S.D.
She recommends storing them in your refrigerator or freezer, as the omega-3 content may make them oxidize and spoil more easily than some other nuts.
A 1-ounce (14 halves) serving of walnuts contains:
- Calories: 185
- Fat: 18.5 grams
- Protein: 4.31 grams
- Fiber: 1.9 grams
- Manganese: 53% of the DV
3 Brazil Nuts
Just one of these super-size nuts, among Jones’ top nut recommendations, can offer more than your daily value for selenium, an essential component that plays a key role in reproduction, thyroid health, and the prevention of cell damage and infections.
Just be aware that the tolerable upper intake level of selenium is about 400 mcg and Brazil nuts contain 68–91 mcg per nut.
Try not to exceed three nuts per day (because they are so large, 1–2 is plenty satisfying).
The nuts contain other beneficial micronutrients like zinc, copper, and magnesium, as well as phytonutrients that act as antioxidants. Enjoy them finely chopped on top of yogurt or blended into a smoothie.
A 1-ounce (6 kernels) serving of Brazil nuts contains:
- Calories: 187
- Fat: 19 grams
- Protein: 4.05 grams
- Fiber: 2.13 grams
- Selenium: 989% of the DV
- Copper: 55% of the DV
- Magnesium: 25% of the DV
4 Almonds
Thanks to their healthy monounsaturated fat content, almonds are a heart-friendly addition to your diet. They’re also a rich source of fiber, calcium, magnesium, and vitamin E. Dandrea-Russert suggests eating whole almonds with the skin on: “Research shows that whole almonds may support gut health through their prebiotic properties.
Bonus that many of the phytochemicals are housed in the fibrous almond skin.” Almond flour is a delicious, nutty addition to baked goods, sliced and toasted almonds make a prime salad topper, and chopped almonds are great on oatmeal.
A 1-ounce (23 kernels) serving of almonds contains:
- Calories: 164
- Fat: 14.1 grams
- Protein: 6.01 grams
- Fiber: 3.54 grams
- Vitamin E: 48% of the DV
- Manganese: 27% of the DV
5 Peanuts - A HIGHLY NOT RECOMENDED LEGUME ...
Though technically a legume, peanuts are often consumed like nuts and offer many of the same nutritional benefits, like healthy fats and protein. In fact, peanuts boast more protein than most nuts, clocking in at over 7 g per 1-oz serving. (Almonds and pistachios have about 6 g of protein, cashews have about 5 g, and walnuts have 4 g in the same serving size).
Enjoy peanuts sprinkled over a curry or stew, blended into energy bites, or add a dollop of peanut butter to your go-to pancake batter for a protein boost.
A 1-ounce (28-gram) serving of peanuts contains:
- Calories: 160
- Fat: 13.8 grams
- Protein: 7.14 grams
- Fiber: 2.41 grams
- Manganese: 27% of the DV
6 Cashews
Cashews contain a bundle of essential minerals like zinc, copper, magnesium, and manganese (key for energy production, immune support and bone health, among other functions).
They’re also rich in leucine, the essential amino acid that triggers muscle synthesis. Incorporate them into stir-fries, roast them with a pinch of salt, or boil them with water and spices, then puree for a creamy start to a vegan pasta sauce. With a smooth, buttery texture, they make a tasty alternative for dairy.
A 1-ounce (28-gram) serving of cashews contains:
- Calories: 157
- Fat: 12.4 grams
- Protein: 5.16 grams
- Fiber: 0.94 grams
- Copper: 69% of the DV
7 Hazelnuts
It’s no wonder hazelnuts are the perfect partner to chocolate:
Mildly sweet and very rich, they practically scream “dessert.” The decadent morsels are also full of antioxidants, which protect the body from oxidative stress (an imbalance between molecules in your body that can lead to various diseases).
Eating hazelnuts, especially with the skin where antioxidant activity is stronger, has been shown to reduce oxidative stress.
But they’re not just for a post-dinner treat. Combine them with other nuts, bittersweet chocolate chips, and dried fruit for the ultimate trail mix that’s ideal for on-the-go snacking.
A 1-ounce (21 kernels) serving of hazelnuts contains:
- Calories: 178
- Fat: 17.2 grams
- Protein: 4.25 grams
- Fiber: 2.75 grams
- Manganese: 87% of the DV
8 Pecans
Slightly sweet with a rich, buttery texture, pecans are a key ingredient in many desserts (hello, pie).
While these treats can be loaded with sugar, pecans themselves are not. Like many other nuts, pecans are a great source of several vitamins and nutrients that may help lower blood pressure, making them a heart-healthy snack.
In particular, pecans are rich in copper, an important mineral for the nervous and immune systems, and thiamine, a B vitamin key for energy production. Pecans are also rich in zinc, another key nutrient for immune function.
A 1-ounce (19 halves) serving of pecans contains:
- Calories: 196
- Fat: 20.4 g
- Protein: 2.6 g
- Fiber: 2.72 g
- Copper: 38% of the DV
- Thiamine: 17% of the DV
- Zinc: 16% of the DV
9 Macadamia Nuts
Macadamia nuts are high in calories, several nutrients, and beneficial plant compounds, making them a satisfying, hunger-busting snack. They’re also higher in fat than many other nuts on this list, but it is a type of monounsaturated fat that may lower your LDL (bad) cholesterol and improve heart health.
Macadamia nuts are rich in antioxidants and boast more flavonoids than many other tree nuts. Flavonoids are healthy chemical compounds that may help protect your body from toxins, reducing inflammation and protecting against disease. They also contain tocotrienols (a form of vitamin E), which have powerful cholesterol-lowering, anti-cancer, and neuroprotective properties.
A 1-ounce (10-12 kernels) serving of macadamia nuts contains:
- Calories: 204
- Fat: 21.5 grams
- Protein: 2.24 grams
- Fiber: 2.44 grams
- Manganese: 65% of the DV
- Thiamine: 31% of the DV
- Copper: 24% of the DV
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Healthy Seeds
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Healthy Seeds
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Seeds, including flaxseeds and hemp seeds, can provide key nutrients and health benefits. They can contain compounds that may reduce your risk of certain health conditions.
Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious.
Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants.
When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.
This article will describe the nutritional content and health benefits of six of the healthiest seeds you can eat.
1. Flaxseeds
Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA).
However, the omega-3 fats are contained within the seed’s fibrous outer shell, which humans can’t digest easily.
Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground.
A 100 gramTrusted Source serving of whole flaxseeds contains a wide mix of nutrients:
- Calories: 534
- Fiber: 27 grams
- Protein: 18 grams
- Monounsaturated fat: 2.1 grams
- Omega-3 fats: 6.5 grams
- Omega-6 fats: 1.7 grams
- Thiamine (vitamin B1): 1.64 milligrams
- Magnesium: 392 milligrams
- Manganese: 2.48 milligrams
Flaxseeds also contain a number of different polyphenols, especially lignans, which act as important antioxidants in the body.
Lignans, as well as the fiber and omega-3 fats in flaxseeds, can all help reduce cholesterolTrusted Source and other risk factors for heart disease.The optimum of intake to obtain health benefits is not known. However, one to two tablespoons of ground flaxseed a day is currently suggested.
Although there’s no recommended intake of flaxseed, experts generally suggest having two tablespoons of ground flaxseed a day.
2. Chia Seeds
Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients.
A 100 gramTrusted Source serving of chia seeds contains:
- Energy: 517 calories
- Protein: 17 grams
- Thiamine (vitamin B1): 0.5 milligrams
- Magnesium: 326 milligrams
- Manganese: 7.3 milligrams
Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols.
Summary: Chia seeds are a good source of omega-3 fats, fiber, and antioxidants.
3. Hemp Seeds
According to a 2024 review, hemp seeds are rich in high quality proteins, and they contain healthy fats such as omega-6 and omega-3 fatty acids, as well as vitamins E, D, and A.
Hemp seeds also contain natural compounds called polyphenols and terpenoids that offer antioxidant, anti-inflammatory, and antimicrobial benefits.
They also contain essential amino acids.
Researchers are exploring how to use hemp seeds in the food industry to create more nutritious, health-boosting products that support a balanced and sustainable diet.
Summary: Hemp seeds are a great source of protein and contain essential amino acids.
4. Sesame Seeds
Sesame seeds are one of the oldest known oil crops and are packed with nutrients. They’re commonly used to make products like sesame oil, tahini (sesame paste), and sesame milk.
These tiny seeds are full of powerful plant compounds, including healthy fats, proteins, essential amino acids, vitamins, and antioxidants.
Some of the most important compounds in sesame seeds, such as sesamin and sesamol, have been shown to offer a wide range of health benefits. Research suggests they may help:
- Reduce inflammation and oxidative stress
- Protect the heart, liver, and kidneys
- Support skin and hearing health
- Lower cholesterol
- Slow signs of aging
- Fight cancer cells in early studies
While research so far is promising, scientists still need to study how the body absorbs these nutrients and how best to use sesame for health benefits. Still, sesame seeds are a simple, tasty, and nutritious addition to a healthy diet.
Summary: Sesame seeds may also help reduce inflammation
and oxidative stress, support skin and hearing health, and lower cholesterol.
5. Pumpkin Seeds
Pumpkin seeds offer powerful health benefits. Rich in nutrients like fiber, healthy fats, amino acids, and antioxidants (like tocopherols and carotenoids), they are packed with compounds that support overall wellness.
Studies have shown that pumpkin and its seeds may help:
- Manage diabetes
- Protect the liver
- Support heart health
- Reduce inflammation and infections
- Improve mood and help with depression
- Support male fertility after chemotherapy
- Aid digestion and protect against ulcers
Summary: Pumpkin seeds and pumpkin seed oil are good sources of
fiber and amino acids, and may help support heart health and fight inflammation.
6. Sunflower Seeds
100 gramsTrusted Source of sunflower seeds contain:
- Protein: 18.9 grams
- Iron: 4.37 milligrams
- Manganese: 2.65 milligrams
- Magnesium: 302 milligrams
Sunflower seeds are high in nutritious components, including protein, unsaturated fats, fiber, vitamins (especially E), selenium, copper, zinc, folate, iron, and more.
Sunflower seeds contain a high amount of oil, mostly made up of linoleic acid, which is a healthy omega-6 fatty acid.
Research shows that sunflower oil can help lower total and “bad” LDL cholesterol, and it has antioxidant benefits.
Sunflower oil and seeds also contain oleic acid, a healthy monounsaturated fat, which can reduce triglycerides and LDL cholesterol while increasing “good” HDL cholesterol. This may support heart health.
It may also help protect against breast cancer, especially in diets common to southern Europe. Studies suggest that oleic acid may suppress a gene (Her-2/neu) linked to breast cancer.
Summary: Sunflower seeds contain high levels of both monounsaturated and
omega-6 fats, and may help support heart health.
The Bottom LineSeeds are great sources of healthy fats, vegetarian protein, fiber and antioxidant polyphenols.
Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer.
Seeds are extremely easy to add to salads, yogurt, oatmeal and smoothies, and can be an easy way to add healthy nutrients to your diet.
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