21/10/2022
The Top 9 Nuts to Eat for Better Health
1. Almonds
Almonds are incredibly popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, almond flour, and almond milk (5Trusted Source).
A 1-ounce (28-gram) serving of roasted almonds contains (6Trusted Source):
Calories: 170
Fat: 15 grams
Protein: 6 grams
Carbs: 6 grams
Fiber: 3 grams
Vitamin E: 45% of the Daily Value (DV)
Magnesium: 19% of the DV
Manganese: 27% of the DV
These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. This vitamin also supports immune function and cellular communication (7Trusted Source).
Not only are almonds a good source of healthy fat, protein, fiber, and several vitamins and minerals, but they may also reduce heart disease risk factors like elevated LDL (bad) cholesterol and excess belly fat (8Trusted Source, 9Trusted Source).
A 12-week study in 219 young adults found that those who ate 2 ounces (56 grams) of almonds daily had significant reductions in LDL (bad) cholesterol, inflammatory markers, and hemoglobin A1c — a marker of blood sugar control — compared with a control group (10Trusted Source).
Finally, almonds may promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species (11Trusted Source).
SUMMARY
Almonds are high in several essential nutrients. Eating them regularly may boost heart and gut health.
2. Pistachios
Pistachios — whose name is derived from the Greek word pistákion, which means “the green nut” — have been eaten since 6,000 B.C. (12Trusted Source).
These vibrant nuts are packed with nutrients but lower in calories and fat than many other nuts.
Just 1 ounce (28 grams) of pistachios contains (13Trusted Source):
Calories: 159
Fat: 13 grams
Protein: 6 grams
Carbs: 8 grams
Fiber: 3 grams
Vitamin B1 (thiamine): 21% of the DV
Vitamin B6: 28% of the DV
Phosphorus: 11% of the DV
Pistachios are a good source of numerous nutrients, including vitamin B6, which your body needs for nutrient metabolism and immune function (14Trusted Source).
Additionally, these nuts are rich in plant compounds like the carotenoids lutein and zeaxanthin, as well as anthocyanins, flavonoids, and proanthocyanidins, all of which have significant antioxidant and anti-inflammatory properties (12Trusted Source).
In a 4-month study including 100 people with overweight, one group ate 1.5 ounces (42 grams) of pistachios per day and underwent a group-based behavioral weight loss program, while the other group only participated in the weight loss program.
The groups lost similar amounts of weight, but the pistachio group experienced significant reductions in blood pressure and significant increases in blood antioxidant levels. Plus, they ate more fiber and fewer sweets than the control group (15Trusted Source).
SUMMARY
Pistachios are a good source of anti-inflammatory and antioxidant compounds. Plus, they may improve blood pressure and other health markers.
3. Walnuts
Walnuts are linked to multiple health benefits and have an impressive nutrient profile. Just 1 ounce (28 grams) contains (16Trusted Source):
Calories: 185
Fat: 18.5 grams
Protein: 4 grams
Carbs: 4 grams
Fiber: 2 grams
Copper: 50% of the DV
Magnesium: 11% of the DV
Manganese: 42% of the DV
These nuts are an excellent source of copper, a mineral that your body needs to produce enzymes involved in energy production and neurotransmitter synthesis. Copper also aids immune function, blood vessel development, and more (17Trusted Source).
Walnuts have been shown to benefit heart health and may reduce several heart disease risk factors, including elevated blood pressure, LDL (bad) cholesterol, and triglyceride levels (18Trusted Source, 19Trusted Source, 20Trusted Source).
Additionally, human and animal research suggests that eating 1–2 ounces (28–57 grams) of walnuts per day may improve brain function and reduce risk factors for dementia, such as heart disease and type 2 diabetes (21Trusted Source).
Although these findings are promising, more studies are needed.
SUMMARY
Walnuts, which are an especially good source of copper and manganese, may boost heart and brain health.
