The 9 Healthiest Nuts You Should Eat, According to Experts

Understanding the Nutritional Power of Nuts

Nuts are widely recognized as nutritional powerhouses, according to leading nutrition experts. While they are rich in essential nutrients, they also contain a significant amount of calories and fat for their size, making portion control an important factor in reaping their health benefits. Experts emphasize that all nuts are healthy, but some have particularly impressive nutrient profiles that may contribute to specific health advantages.

Why Nuts Are Beneficial for Your Health

“All nuts provide a health benefit when consumed in moderation,” says Katy Willbur, MS, RD, LDN, a clinical dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. A 2023 review published in Foods highlights that the spread of nutrients in nuts is associated with reducing risk factors for many chronic diseases. Another study from 2023 in Nutrients found that consuming nuts may reduce the risk of heart disease by up to 25%. Additionally, a 2022 review in Nutrition Reviews suggests that eating a serving of nuts daily could lower the risk of depression and improve overall mood.

Nuts are an excellent source of unsaturated fats, which are linked to improved cholesterol levels. These fats play a crucial role in providing energy, aiding in vitamin absorption, and supporting cell structure. Some nuts are also rich in essential fatty acids, which the body cannot produce on its own and must be obtained through diet.

Fiber is another key component of nuts, and most people only meet about half of their daily needs, according to the American Heart Association. Fiber has been shown to protect against various chronic diseases and can help promote feelings of fullness, aiding in weight management.

Magnesium, a nutrient many people lack, is also found in nuts. According to the National Library of Medicine, every organ in the body requires magnesium, and even mild deficiencies can lead to issues like fatigue, weakness, and mood changes.

However, it’s important to note that while nuts are highly nutritious, they are also calorie-dense. Portion control is key to maximizing their benefits. The way nuts are prepared can also affect their healthiness—added salt and sugar can diminish their nutritional value. Choosing raw or roasted nuts without added ingredients is recommended. Eating nuts directly from their shell can also help control portion sizes.

The Healthiest Nuts You Can Eat

While all nuts are healthy, certain types stand out for their unique nutrient profiles. Here are some of the top choices:

1. Walnuts

Walnuts are known for their omega-3 fatty acids, which are essential for health and have anti-inflammatory properties. They are also high in antioxidants, fiber, and protein, and low in saturated fat. Research suggests that walnuts may support heart health, brain function, immune system strength, and gut health.

2. Almonds

Almonds are rich in monounsaturated fats, which help increase good HDL cholesterol and lower bad LDL cholesterol. They are also high in fiber, protein, and vitamin E. Almonds are one of the best sources of magnesium, offering about 20% of the daily value for men and 25% for women.

3. Hazelnuts

Hazelnuts are packed with magnesium, vitamins B and E, and unsaturated fats. They also contain more calcium than many other nuts. Research suggests that hazelnuts may help lower blood sugar and improve insulin sensitivity in those with type 2 diabetes.

4. Brazil Nuts

Brazil nuts are the richest dietary source of selenium, which is essential for thyroid function and DNA synthesis. However, they should be consumed in moderation due to the risk of selenium toxicity. One to two Brazil nuts per day provide the recommended daily intake.

5. Cashews

Cashews are a concentrated source of nutrients and calories. Studies suggest that cashews may actually support weight loss, as they are not fully absorbed by the body. They are also a good source of iron, which is needed by a significant portion of the population.

6. Pistachios

Pistachios contain lutein, a nutrient that supports eye health. Research indicates that pistachios may reduce the risk of age-related macular degeneration. They also offer complete plant protein and powerful antioxidants.

7. Peanuts

Although technically a legume, peanuts share similar nutritional profiles to other nuts. They are high in polyunsaturated fats, vitamin E, and B vitamins. Peanuts may also help slow down aging at the cellular level, according to recent research.

8. Macadamia Nuts

Macadamia nuts are high in healthy monounsaturated fats, which may help lower the risk of heart disease. Research suggests that they may also suppress appetite due to their effect on satiety hormones.

9. Pine Nuts

Pine nuts are high in zinc, which plays a crucial role in brain health and heart function. Some studies suggest that pine nuts may act as an appetite suppressant by increasing satiety hormones.

How Much Nuts Should You Eat?

A standard serving of nuts is about 1 ounce (28 grams) or 1/4 cup by volume. This typically contains around 200 calories and 15 to 20 grams of fat. Nut butter servings should be limited to two tablespoons. The right portion size depends on your overall calorie and fat intake. If nuts are your main source of fat, you can eat a little more, but if your diet is already rich in fats from other sources, you should consume less.

Allergies and Considerations

Tree nut allergies affect between 0.5% and 1% of the U.S. population. People with tree nut allergies should consult a specialist to determine safe dietary options. While most tree nut allergies do not include seeds, individuals with peanut allergies may still react to tree nuts. Brazil nuts, in particular, should be consumed in moderation due to their high selenium content, which can be toxic in large amounts.

Shopping Tips for Nuts

When purchasing nuts, choose varieties with minimal added ingredients such as salt, sugars, and oils. Natural nut butters without additives are preferable. Be mindful of portion sizes, especially with nut butters and trail mix, which often contain added sugars and salts. Making your own seasoned nuts at home is a healthier alternative.

By incorporating a variety of nuts into your diet, you can enjoy their numerous health benefits while maintaining a balanced approach to nutrition.