Nuts are a delicious and convenient snack suitable for various dietary choices, including keto and vegan diets. Despite their high-fat content, they offer numerous health benefits and can support weight management goals.
Nuts are loaded with healthy fats and calories, making them a great source of energy. Nuts are a rich source of dietary fiber, protein, vitamins and minerals which help protect your heart from plaque buildup. Nuts are also versatile and can be enjoyed as a healthy snack or used in cooking. In this blog, we’ll talk about the different types of nuts and their nutritional benefits.
List of Healthy Nuts to Consume:
1. Almonds
Due to their flavor, remarkable nutrient profile, and affordable price, almonds are extremely popular. They can be consumed raw or roasted, and are frequently turned into almond milk, almond butter, and almond flour.
Vitamin E, a fat-soluble nutrient that serves as an antioxidant that protects your cells from oxidative harm, is particularly rich in these nuts. Additionally, this vitamin promotes cellular contact and immune function.
One small bowl or 28g of almonds contains
- Calories: 170
- Fat: 15 grams
- Protein: 6 grams
- Carbs: 6 grams
- Fiber: 3 grams
- Vitamin E: 45% of the RDA
- Magnesium: 19% of the RDA
- Manganese: 27% of the RDA
2. Pistachios
Pistachios are full of nutrients but lower in calories and fat than many other nuts. Vitamin B6 is one of many nutrients found in pistachios that your body requires for the immune system and nutrient metabolism.
The carotenoids lutein and zeaxanthin, as well as anthocyanins, flavonoids, and proanthocyanidins, which all have substantial antioxidant and anti-inflammatory properties, are among the many plant compounds that are abundant in these nuts.
One small bowl or 28g of pistachios contains
- Calories: 159
- Fat: 13 grams
- Protein: 6 grams
- Carbs: 8 grams
- Fiber: 3 grams
- Vitamin B1 (thiamine): 21% of the RDA
- Vitamin B6: 28% of the RDA
- Phosphorus: 11% of the RDA
3. Walnuts
The mineral copper, which your body requires to make enzymes involved in the synthesis of neurotransmitters and energy, is plentiful in walnuts. In addition, copper supports the growth of blood vessels and the immune system.
Walnuts have been demonstrated to have heart-healthy qualities and may lessen a number of heart disease risk factors, such as high blood pressure, LDL (bad) cholesterol, and lipid levels.
One small bowl or 28g of Walnut contains
- Calories: 185
- Fat: 18.5 grams
- Protein: 4 grams
- Carbs: 4 grams
- Fiber: 2 grams
- Copper: 50% of the RDA
- Magnesium: 11% of the RDA
- Manganese: 42% of the RDA
4. Cashews
Cashews go well with both savory and sweet foods because of their crunchy structure and creamy mouthfeel. They can be consumed fresh, roasted, or in nut butter form.
These nuts are an excellent source of protein, vitamin K, magnesium, and manganese, all of which are necessary for the maintenance of healthy bones.
One small bowl or 28g of Cashews contains
- Calories: 155
- Fat: 12 grams
- Protein: 5 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Vitamin K: 8% of the RDA
- Magnesium: 20% of the RDA
- Manganese: 20% of the RDA
5. Pecans
Pecans are mild nuts that are popular for making cakes, pies, salads, and grain dishes. Pecans are rich in fiber, healthy fatty acids, vitamins, and minerals, just like other nuts.
They are an excellent source of zinc, a mineral crucial for growth and development, wound healing, DNA synthesis, and immune system operation.
One small bowl or 28g of Pecans contains
- Calories: 201
- Fat: 21 grams
- Protein: 3 grams
- Carbs: 4 grams
- Fiber: 3 grams
- Vitamin B1 (thiamine): 11% of the RDA
- Zinc: 13% of the RDA
- Manganese: 48% of the RDA
6. Macadamia nuts
With one of the highest fat contents, macadamias are frequently used in recipes for both savory and sweet dishes to add flavor and texture.
Despite being infamous for having a lot of fat, macadamia nuts are not to be feared. They are the richest nut supply of heart-healthy mono-unsaturated fats, and as a result, they aid in controlling cholesterol and heart disease risk factors. They are an excellent source of fiber and contribute significantly to the intake of minerals like magnesium, calcium, and potassium.
One small bowl or 28g of Macadamia nuts contains
- Calories: 204
- Fat: 21.5 grams
- Protein: 2 grams
- Carbs: 4 grams
- Fiber: 2.5 grams
- Vitamin B1 (thiamine): 28% of the RDA
- Manganese: 51% of the RDA
- Copper: 24% of the RDA
7. Hazel Nuts
Hazelnuts are rich sources of nutrients such as vitamin E. Hazelnuts are the second-richest nut source of mono-unsaturated fat, which is good for the heart. They are also anti-inflammatory and can help with blood lipid management. They are effective at boosting vitamin E status because they are abundant in vitamins and minerals, particularly in the elderly.
One small bowl or 28g of Hazel nuts contains
- Calories: 178
- Fat: 17 grams
- Protein: 4 grams
- Carbs: 5 grams
- Fiber: 3 grams
- Vitamin E: 28% of the RDA
- Magnesium: 11% of the RDA
- Manganese: 76% of the RDA
8. Peanuts
Although they formally fall under the legume family, tree nuts and peanuts have similar nutrient profiles, health advantages, and culinary applications.
In addition to being rich in folate, a B vitamin that is particularly crucial during pregnancy due to its function in fetal and placental development, peanuts are also a good source of plant protein, which can help you feel full.
Additionally, research suggests that diets high in nuts, such as peanuts, may be good for cardiac health.
One small bowl or 28g of Peanuts contains
- Calories: 162
- Fat: 13.5 grams
- Protein: 7 grams
- Carbs: 6 grams
- Fiber: 2.5 grams
- Vitamin B3 (niacin): 23% of the RDA
- Vitamin B9 (folate): 17% of the RDA
- Magnesium: 12% of the RDA
9. Chestnuts
Chestnuts are well-liked and versatile nut that is low in fat and calories and a good source of nourishing antioxidants.
Chestnuts are by far the lowest fat and calorie nut. They are also high in fiber and starchy carbohydrates, and when consumed raw, they are an excellent source of vitamin C. Despite having less protein than other almonds, they can be ground to make gluten-free flour that can be used in cakes and other baked goods.
One small bowl or 28g of Chesnuts contains
-
- Calories: 59
- Fat: 3.1 grams
- Protein: 0.5 grams
- Carbs: 13.9 grams
- Fiber: 1.5 grams
- Vitamin C: 23% of the RDA
- Vitamin B9 (folate): 17% of the RDA
Health Benefits of Nuts:
-
Helps to provide antioxidant benefits
Nuts are loaded with antioxidants. Nuts include antioxidants like polyphenols which help to neutralize free radicals in the body. Free radicals are unstable molecules which can cause cell damage and increase disease risk.
Studies show that the antioxidants in walnuts and almonds can protect the fats in your cells from being damaged by oxidation (1).
-
Helps in weight loss
Many nuts, including almonds, pistachios, and cashews, can aid in weight loss due to their high protein, fiber, and healthy fat content. Almonds are a healthy nut which is known to aid in weight loss. One study in overweight women found that those eating almonds lost nearly three times as much weight and experienced a significantly greater decrease in waist size compared to the control group (2).
-
Helps to lower cholesterol
Nuts are an excellent food choice if you want to reduce your cholesterol. They provide remarkable benefits for cholesterol and triglyceride levels. This is due to their high content of monounsaturated and polyunsaturated fatty acids.
Almonds and hazelnuts in particularly good for raising good cholesterol while reducing bad cholesterol. One study found that obese people eating pistachios had triglyceride levels nearly 33% lower than in the control group (3).
-
Helps to reduce inflammation
Inflammation is your body’s way of defending itself from any injury, bacteria, viruses and other harmful pathogens. However chronic inflammation can cause damage to organs and increase risk of diseases. Nuts have the ability to reduce inflammation.
One study found that including pistachios, Brazil nuts, walnuts, and almonds have been found to fight inflammation in healthy people and those with serious conditions like diabetes and kidney disease (4).
-
Helps benefit in type 2 diabetes
Diabetes is one of the most common diseases in India. Many people struggle to manage diabetes as they are not aware of the right kind of food to incorporate in their daily diet. Nuts play a vital role in helping people to manage diabetes. Nuts are low in carbs and don’t raise blood sugar levels.
Multiple studies have found that eating nuts may also lower oxidative stress, blood pressure, and other health markers in people with diabetes and metabolic syndrome (5).
-
Helps to provide beneficial fibers
Fibers provide multiple health benefits to the body such as maintaining bowl health, cholesterol, blood sugar level and weight management. Fiber also functions as prebiotics which is food for your gut bacteria.
Increasing your fiber intake from 18 to 36 grams per day may lead to feeling fuller and absorbing fewer calories from meals. This suggests that doubling fiber intake could potentially result in a reduction of up to 130 calories absorbed daily (6).
-
Helps to improve heart health
Nuts are good for heart health. Multiple studies have found the positive effects of nuts on heart health, including enhancing blood circulation and improving various cardiac functions. Moreover, regular consumption of nuts has been associated with a decreased risk of developing chronic heart disease and may lower the likelihood of experiencing a heart attack.
-
Helps to provide quality of sleep
Nuts such as almonds and walnuts are great post-dinner snacks if you get hungry before bedtime. Eating these nuts releases many happy hormones such as serotonin that have been proven to improve the quality of sleep.
-
Helps to absorb nutrients
Nuts contain a significant amount of healthy fats, which can sometimes lead to a negative perception regarding their suitability for weight loss diets. Nevertheless, incorporating healthy unsaturated fats is essential for our bodies as they aid in the absorption of vitamins and other nutrients from our diet.
-
Helps to provide healthy snack option
People struggle to find a healthy snack option that will provide health benefits and also easy to consume. Nuts offer versatility that many other healthy foods lack. They can be eaten alone, transformed into milk, used as a topping, and more, making integration into one’s diet effortless.
Conclusion
Nuts offer multiple benefits to the body and can be included in daily consumption. Despite misconceptions that nuts should be avoided on low-calorie diets, they are nutrient-dense and make excellent snacks for weight loss efforts. Consuming nuts regularly can enhance health by lowering the risk of diabetes and heart disease and reducing cholesterol and triglyceride levels. Despite their calorie density, nuts, as a nutritious high-fiber option, may even facilitate weight loss. When consumed in appropriate portions, nuts contribute to a delicious and balanced diet.
FAQs
- What are the top 5 healthiest nuts?
Top 5 healthiest nuts are almonds, cashew, pistachios, Walnuts and pecans.
- Which nuts should you eat every day?
There are plenty of healthy nuts that you can incorporate in your everyday diet. Nuts like almond, cashew, hazelnuts, pine nuts, pecans and peanuts.
- Which nuts are healthiest for weight loss?
Healthiest nuts for weight loss include walnut, pistachios, almonds, Brazil nuts and peanuts.
- What nuts not to eat?
Nuts that you can avoid are horse chestnuts, bitter almonds and pine nuts. These nuts contain toxins which are harmful to the body. Pine nuts also cause pine mouth which makes everything taste bitter.
- Which nut is a superfood?
Walnuts are often considered a superfood due to their high levels of omega-3 fatty acids, antioxidants, vitamins, and minerals, offering various health benefits for heart and brain health.