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What Are the Healthiest Nuts?

Nuts have often gotten a bad rap for their high fat content, but they are finally getting the good attention they deserve. These delicious little morsels are packed with good nutrition. Nuts contain healthy fat, fiber, protein, vitamins and minerals and may help prevent against heart disease. As long as the portion size is kept in check, the high-fiber and fat content of nuts make them a dieter's best friend.

  1. Health Benefits

    • Nuts contain heart-healthy compounds. The high levels of monounsaturated and polyunsaturated fats in nuts can lower the "bad" LDL cholesterol. The high-fiber content of nuts also helps to lower cholesterol. Some nuts contain a plant-based source of omega-3 fatty acids that protect your heart by preventing against heart rhythms. Nuts also contain vitamin E, which may protect against heart attacks by preventing plaque formation in the arteries. Arginine is an amino acid found in nuts that improves the flexibility of artery walls.

    Almonds, Walnuts, Pecans and Pistachios

    • Each type of nut has its own special nutrient profile. It's important to consume a variety to obtain many different health benefits. Almonds are high in vitamin E, which helps to prevent inflammation that plays a role in age-related disorders. They also contain more calcium than other nuts and thus promote bone health. Walnuts are known for their alpha-linoleic acid content, which is an omega-3 fatty acid that may help prevent heart arrhythmia. While pecans contain different forms of vitamin E that can reduce the "bad" LDL cholesterol, pistachios are high in potassium, which helps regulate your heartbeat.

    Peanuts, Hazelnuts, Cashews and Brazil Nuts

    • Peanuts are technically a legume, but they provide many of the same health benefits as nuts. Peanuts contain folate, which is crucial for brain development and may protect against cognitive decline. Folate is also an important mineral that prevents against birth defects. Hazelnuts are also high in folate as well as a compound called proanthocyanidin, which may reduce the risk for blood clots and urinary tract infections. Cashews contain copper and magnesium that are necessary for bone health. Brazil nuts are high in selenium, which may protect against prostate cancer; however, they are higher in saturated fat so they should be consumed in moderation.

    Nuts and the Waistline

    • Eating a small amount of nuts each day can help promote weight loss because nuts contain both fiber and fat that keeps you feeling full and prevents overeating. However, portion size is important because nuts contain fat, which is calorie-dense. One ounce of almonds, cashews, peanuts or pistachios contains approximately 165 calories. One ounce of Brazil nuts, hazelnuts, walnuts or pecans contain between 180 and 200 calories.

    Go Nuts!

    • To increase your consumption of nuts, try substituting them for unhealthy sources of fat in your diet. Instead of munching on a bag of chips or cookies, snack on a small handful of nuts. Try sprinkling chopped walnuts on a sweet potato and adding sliced pecans to a low-fat yogurt. To satisfy your sweet tooth, indulge in a few dark chocolate-covered almonds.

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