By now you’ve probably heard that, barring a serious allergy, nuts are great for you. Underneath their tough shells resides a powerful trio of healthy fats, fiber, and protein. These nutrients that battle hunger and heart disease, help you live longer, and may even These Are the 5 Healthiest Nuts You Can Eat.
In addition to their mono- and poly-unsaturated fats, some nuts contain inflammation-fighting omega-3s, antioxidants, and other beneficial vitamins and minerals, says Melissa Halas-Liang, R.D., a spokesperson for the The Best Biotin-Rich Foods to Try.
In general, it’s best to eat a variety of nuts in order to maximize the unique benefits of each kind. While portion sizes can vary greatly (you get 25 pistachios for 100 calories, but just 8 walnut halves) you can’t go wrong with a handful a day.
Mens Health US.
1. Walnuts
Other Hearst Subscriptions study in the journal Nutrients found that depression scores among people who regularly ate walnuts were 26 percent lower than those on nut-free diets. Eating other kinds of nuts was only associated with an 8 percent lower risk of depression. Walnuts taste great stirred into Greek yogurt with fresh berries and unsweetened coconut flakes.
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2. Pistachios
These green machines may help keep you lean. That’s because, nut-wise, they’re among the lowest in calories and highest in fiber (1 ounce has 3 grams). They’re also full of antioxidants, says Halas-Liang, including lutein and zeaxanthin, which are responsible for their vibrant color and may provide protection for your eyes, skin, and heart.
3. Pecans
Among tree nuts, these pie stars contain the lowest in carbs (4 grams per ounce compared to 6 for almonds and 9 for cashews). Their abundant phenolic compounds make them a great snack after an intense workout, when free radicals naturally increase from exercise, says Halas-Liang. They’re also one of the best natural sources of a compound called beta-sitosterol, which may help lower cholesterol.
4. Almonds
Almonds contain the most calcium of any tree nut, and they are also rich in vitamin E—a potent antioxidant—and zinc, which helps boost your immune system and heal wounds.
5. Peanuts
Sure, they’re technically legumes and not tree nuts, but nutritionally speaking, they belong on this list. A recent study in the journal Nutrients found that the fiber-fat-protein combo in peanuts helped control blood sugar in diabetics. And peanuts are top in both protein (7 grams per ounce) and plant sterols, the naturally occurring compounds that may block cholesterol from being absorbed into the blood.
Jill Waldbieser is a reporter and editor who writes about science, health, and lifestyle topics and lives in Bucks County, Pennsylvania with her son and dog. She is not afraid of bugs.
