Top 9 Nuts That Will Transform Your Health

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 reservoirs of nutrients, abundant in fiber, antioxidants, vitamins, minerals, healthy fats, and proteins. Studies referenced 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 toasted almonds contains 170 calories, with 15 grams of fat, 6 grams of protein, 3 grams of fiber, along with vital nutrients like vitamin E and magnesium.

Vitamin E aids in safeguarding cells against oxidative harm and supports both immune system performance and cell-to-cell communication. Research indicates that almonds could assist in decreasing LDL (unhealthy) cholesterol levels and lessening inflammation, thereby enhancing cardiovascular 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. This nutrient profile aids in lowering blood pressure, boosting metabolism, enhancing immunity, and supporting cardiovascular wellness.

3. Walnuts

Pecans stand out due to their significant content of ALA omega-3 fatty acids, offering 2.57 grams per ounce. Additionally, they include vital minerals such as copper and manganese, beneficial for cognitive functions and immunity.

Studies indicate that consuming walnuts may decrease LDL cholesterol levels, blood pressure, and triglycerides, thereby lowering the risk of heart disease.

A variety of 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 single ounce of pecans contains 201 calories, 21 grams of fat, and 3 grams of fiber, as well as zinc and manganese. Zinc aids in immune system support, promotes wound healing, and assists in DNA synthesis.

Pecans might also aid in enhancing heart health by reducing LDL cholesterol levels.

6. Macadamia nuts

An ounce of macadamia nuts includes approximately 204 calories, 21.5 grams of fat, and 2 grams of protein, as well as vitamins like B1 and minerals such as manganese. Studies indicate that these nuts may assist in reducing LDL cholesterol, triglyceride levels, and blood glucose levels.

7. Brazil nuts

Brazil nuts are a great source of selenium, offering 989% of the recommended daily intake per ounce. This mineral aids in thyroid function and DNA synthesis, though it’s important to consume them sparingly to prevent excessive intake.

These nuts are abundant in vitamin E and magnesium, nutrients that assist in managing blood sugar and blood pressure levels, maintaining proper nerve function, and enhancing energy generation. Furthermore, 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 contribute to 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 these contains about 7 grams of protein and includes polyphenol antioxidants along with folate. This latter vitamin plays a crucial role during pregnancy, aiding both fetal growth and placental health.

Peanuts can also lower the chances of developing cardiovascular diseases and having a stroke; however, this advantage doesn’t apply to peanut butter.