Nuts are one of the healthiest snacks you can incorporate into your diet. Packed with protein, essential micronutrients, and plant-based fats, they offer a wide range of health benefits. These small powerhouses can improve brain and heart health, strengthen bones, support weight loss, enhance your gut microbiome, and even help regulate blood sugar.
Nuts are also incredibly versatile. Whether you’re craving a quick snack between meals or looking to add a nutritious touch to your salad, nuts have you covered. You can also spread some nut butter on toast or add them to a charcuterie board for a satisfying crunch and an extra dose of nutrients. If you’re always on the go, grab a packet of peanut or almond butter for a quick, filling snack.
While all nuts are beneficial, some are considered particularly healthy due to their high protein content, micronutrients, and other health-promoting properties. Here’s a breakdown of the best nuts for your well-being:
Almonds
Almonds are a standout when it comes to protein. With about 6 grams of protein per ounce, they are one of the highest-protein nuts. Along with protein, they are rich in fiber, magnesium, and vitamin E. These nutrients can improve digestion, support heart function, and promote healthy skin. Almonds are also high in unsaturated fats, which are beneficial for maintaining healthy blood sugar levels.
A single ounce of almonds contains 23 whole nuts, making it a larger serving compared to other nuts. This combination of protein, fiber, and healthy fats will keep you full for longer. Try adding them to salads, pastas, or as a snack on their own for a tasty and satisfying option.
Walnuts
Walnuts are a top choice for omega-3 fats, which can improve blood pressure, cholesterol, and triglyceride levels. They are also rich in L-arginine and ALA (a type of omega-3), both of which promote cardiovascular health by improving blood vessel function, reducing inflammation, and lowering blood pressure. Walnuts are also beneficial for gut health, as they contain compounds that support beneficial gut bacteria.
An ounce of walnuts (about 14 nuts) contains 185 calories, 4 grams of protein, and 2 grams of fiber. If you’re looking for a fun way to enjoy walnuts, try walnut-stuffed dates by removing the pits from dates and filling them with whole walnuts. It’s a delightful combination of nuttiness and sweetness!
Brazil Nuts
Brazil nuts are a nutrient-dense option that can pack big benefits in small servings. Just two Brazil nuts contain double the recommended daily dose of selenium, a mineral that supports thyroid function and helps fight inflammation. Selenium intake is often neglected in many diets, so incorporating a couple of Brazil nuts into your morning routine can provide significant health benefits.
Pistachios
Pistachios are another high-protein nut, offering 6 grams of protein per ounce. They are also rich in B vitamins and fiber, with 3 grams of fiber per serving. These green nuts contain lutein and zeaxanthin, two plant compounds linked to improved eye and brain health. These antioxidants also help combat inflammation in the body.
A single ounce of pistachios contains about 49 nuts, making them a satisfying snack. You can enjoy them on their own or blend them into a creamy, green whipped feta dip for a delicious, nutritious treat.
Pecans
Pecans are often associated with holiday treats, but they are far more versatile and nutritious than just a pie ingredient. Pecans are rich in unsaturated fats, which promote heart health. They also have a high ORAC score, which measures antioxidants, helping to reduce oxidative stress and inflammation.
A study of older adults found that daily pecan consumption was linked to healthier cholesterol levels, which could help reduce the risk of heart problems. Pecans can be sprinkled on salads, yogurt bowls, or even enjoyed on their own. For an extra treat, try making Smoky Spiced Pecans for a savory snack.
Cashews
Cashews are a soft nut with good levels of magnesium, which is essential for nerve function, blood pressure control, and blood sugar regulation. Research has found that eating cashews might help lower blood pressure, improving heart health.
Cashews are often used as a dairy alternative in plant-based recipes, such as vegan cheese sauces. They also make a great addition to stir-fries for a nutty flavor and added texture.
Whether you choose almonds, walnuts, or any of the other health-promoting nuts, incorporating them into your diet is an easy way to boost your well-being. Not only are they delicious, but they are packed with nutrients that can improve heart health, support weight loss, and even enhance cognitive function. So, grab a handful of your favorite nuts and snack your way to better health!
