18 Jun The Best Nuts For Your Health

Ever wondered if some nuts are better than others in terms of your overall health?!

Peanuts and Tree Nuts often get a bad reputation because of their higher fat content. The truth is that nuts are a great healthy snack option or meal addition. Nuts contain healthy fats that are extremely important for hormone production and have even been found to reduce one’s risk of acquiring chronic diseases, such as heart disease and cancer. Nuts also contain other essential nutrients such as protein, fiber, vitamins, and minerals.

Most nuts have a similar nutritional profile, but some are higher in heart-healthy fats (Omega-3s and Omega 6-s) while others are slightly higher in protein.  Although all tree nuts (and peanuts) are healthy, they should be enjoyed in moderation (think 1/4 cup or a handful per serving) as part of a healthy diet. The type of nut doesn’t matter as much as one may think. Think of nuts like a nutritional powerhouse! A little can go a long way in terms of health benefits and feeling satisfied. Nuts are also a great way for vegetarians or vegans to obtain essential fats that would normally come from meat sources!

Here is a list of some of my favorite nuts and their variety of health benefits:

1. Almonds—Almonds have been found to reduce “bad” cholesterol, help with blood sugar maintenance, reduce inflammation, and have even been found to support gut bacteria growth and maintenance. Almonds contain a large amount of Vitamin E and Magnesium. One serving contains about 6g of protein, which is nearly the same amount as one whole egg.
2. Pistachios— High in fiber and protein, pistachios have also been found to increase “good” cholesterol and help with proper blood pressure maintenance. They can also prevent the rise in blood sugar after a meal. Pistachios are a good source of phosphorus which forms the structural components of our cells. Pistachios also contain vitamin B6, which helps your body turn food into energy.
3. Walnuts— Walnuts are a great source of Omega-3s and have a higher healthy fat content than other nuts. Walnuts contain good amounts of fiber, phosphorus, and vitamin B6 as well. Walnuts have been shown to reduce one’s risk of heart disease by improving cholesterol levels. These nuts also help with inflammation and blood circulation. It has even been found that walnuts have benefits to the brain and cognition.
4. Pecans— Pecans have a high healthy fat content, similar to walnuts! Pecans are also a good source of vitamin E and Thiamin (vitamin B1). Thiamin is essential to turn carbohydrates into energy in the body (glucose metabolism). Pecans contain many vitamins and minerals that are critical for overall body growth and metabolism.
5. Cashews— Cashews are rich in heart-healthy fatty acids which prevent heart disease and reduce diabetes risk by improving cholesterol levels. Cashews are also a good source of minerals, such as copper, which has been shown to help the immune system function, brain function, oral, and bone health. Cashews are also an excellent source of vitamins K and E, which act as antioxidants in the body. Cashews have also been found to reduce the risk of gallstone development.

Fun fact: Cashews are not nuts but actually seeds from the cashew apple fruit, which is similar to mango in taste and are sold at street markets in countries in which cashews grow.

6. Peanuts (which are actually a legume!)— Peanuts are higher in protein and a tad lower in fat than walnuts and pecans. One serving of peanuts contains about 7g of protein. They are also a great source of biotin, which is extremely important during pregnancy and helps you to grow beautiful skin, hair, and nails. Like other nuts, peanuts also contain heart-healthy fats. Peanuts are a good source of resveratrol, the same antioxidant found in red wine which has been found to reduce stroke risk and slow aging. Similar to cashews, peanuts also are a good source of copper, which is vital for proper neural activity and can also protect against gallstone development.

Beyond the nuts listed above, there are tons of other nuts with great health benefits including Brazil nuts, macadamia nuts, hazelnuts, chestnuts, pine nuts and more!