The Best Nuts and Their Health Benefits

1. Almonds: The Skin & Heart Protectors

Almonds are incredibly nutrient-dense. They’re high in vitamin E, an antioxidant that supports skin health and helps protect cells from oxidative stress. Almonds are also loaded with heart-friendly monounsaturated fats that can help reduce cholesterol levels, a benefit supported by several studies. Plus, the fiber content in almonds aids in digestion and helps you feel full longer.

Benefits:

• High in vitamin E (good for skin)

• Helps lower cholesterol

• Supports heart health

• Great source of fiber

Best Way to Enjoy: Grab a handful of raw almonds as a snack or sprinkle some slivered almonds over a salad or yogurt for added crunch and nutrition.

2. Walnuts: The Brain Boosters

If you look closely, walnuts even look a little like tiny brains – a fitting visual for what they offer! Walnuts are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is known for supporting brain health. These fatty acids are essential because our bodies can’t produce them. Walnuts also contain antioxidants that can help reduce inflammation, making them beneficial for heart health as well.

Benefits:

• High in omega-3s for brain health

• Anti-inflammatory properties

• Supports heart health

Best Way to Enjoy: Toss a few walnuts into your oatmeal, bake them into muffins, or add them to a trail mix.

3. Pistachios: The Protein Powerhouses

Pistachios are one of the few nuts that contain all nine essential amino acids, making them a complete protein source – a rarity among plant-based foods. They’re also high in fiber and antioxidants, which promote gut health and reduce oxidative stress in the body. Additionally, they have fewer calories compared to other nuts, making them ideal if you're looking to cut back without compromising on nutrients.

Benefits:

• High in protein, containing all essential amino acids

• Promotes gut health

• Low in calories compared to other nuts

Best Way to Enjoy: Enjoy pistachios as a snack on their own, or add them to salads for a crunchy, colorful boost.

4. Cashews: The Bone & Eye Boosters

Cashews are a great source of copper, magnesium, and manganese – nutrients that play essential roles in bone health. They’re also rich in lutein and zeaxanthin, antioxidants that can support eye health by filtering out harmful light rays. Cashews are slightly lower in fat than other nuts but are still rich in heart-healthy monounsaturated fats.

Benefits:

• Rich in minerals for bone health

• Contains antioxidants that support eye health

• Lower in fat compared to some other nuts

Best Way to Enjoy: Use cashews to make creamy sauces, add them to stir-fries, or blend them into smoothies for a creamy texture.

5. Brazil Nuts: The Thyroid & Immune Supporters

Brazil nuts are famous for their high selenium content. Just one or two Brazil nuts a day can provide the recommended daily amount of this essential mineral, which plays a critical role in supporting thyroid function and immune health. Selenium also has antioxidant properties that can help combat oxidative damage in cells.

Benefits:

• Extremely high in selenium (important for thyroid health)

• Supports immune function

• Has antioxidant properties

Best Way to Enjoy: Eat Brazil nuts in moderation – one or two a day is plenty due to their high selenium content. They’re great as a snack or finely chopped into homemade granola.

6. Macadamia Nuts: The Heart & Skin Helpers

Macadamia nuts are rich in monounsaturated fats, the same type found in olive oil, which are known for promoting heart health. These fats can help reduce bad cholesterol (LDL) while raising good cholesterol (HDL). They’re also high in thiamine and manganese, which play a role in skin health and metabolism.

Benefits:

• High in heart-healthy monounsaturated fats

• Supports skin health

• Aids in metabolism with thiamine and manganese

Best Way to Enjoy: Add macadamia nuts to baked goods, chop them into salads, or enjoy them simply salted as a snack.

7. Pecans: The Antioxidant-Rich Nuts

Pecans are incredibly rich in antioxidants – they’re among the highest of all nuts in terms of antioxidant content. These antioxidants help combat oxidative stress, which can play a role in chronic diseases and aging. Pecans also contain a good amount of fiber, which is essential for digestion and overall gut health.

Benefits:

• Very high in antioxidants

• Supports digestive health with fiber

• Good source of heart-healthy fats

Best Way to Enjoy: Pecans are great in pies and desserts but can also be chopped up and added to yogurt, oatmeal, or salads for a boost of flavor and nutrition.

The Bottom Line

Whether you’re reaching for almonds, walnuts, or pistachios, you really can’t go wrong with nuts. Each type has its own unique set of nutrients that benefit different parts of the body, from the heart and brain to the bones and eyes. Adding a variety of nuts to your diet can be a simple and delicious way to fuel your body, support your health, and enjoy a range of flavors and textures.