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Nuts are celebrated for their health benefits, but not all types offer the same nutritional value.
These snacks are well-known for providing healthy fats, fiber, and protein, packed into a convenient and nutritious snack ideal for on-the-go consumption.
Despite their rich nutrient profile, nuts are typically recommended in moderation due to their high-calorie content.
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To uncover the best nuts for your diet, Fox News Digital consulted nutrition experts about the five healthiest nuts and their benefits for your snack rotation.
Check out the list below.
Nuts provide a compact source of healthy fats, fiber, and protein, making them a convenient snack option — but there are nuances to know. (iStock)
1. Walnuts
Walnuts “lead the pack for cardiovascular and brain health,” explains Whitney Stuart, a registered dietitian and diabetes educator from Texas.
“They are the only nuts that significantly contain ALA omega-3 fatty acids, which aid in reducing inflammation and enhancing cognitive function,” she adds.
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Mackenzie Burgess, a registered dietitian nutritionist and recipe developer in Los Angeles, elaborates on the benefits of walnuts, noting a recent study revealing their positive impact on sleep quality.
“I love adding a handful to oatmeal or yogurt, or enjoying them as an after-dinner snack for that extra sleep benefit,” she says.
Walnuts stand out for their omega-3 fatty acids, which may help reduce inflammation and support cognitive health. (iStock)
2. Pistachios
Pistachios are noted for having “one of the most balanced nutrition profiles of any nut,” states Amy Goodson, a registered dietitian in Dallas.
These small but powerful nuts are “rich in potassium and antioxidants like lutein and zeaxanthin,” which contribute to eye health, Goodson explains.
“Additionally, since they are often consumed in their shells, they can help with portion control,” she adds.
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Stuart mentions pistachios as underrated.
“Research consistently indicates that they improve post-meal blood sugar levels and provide one of the highest protein counts per serving among nuts,” she points out.
Pistachios are praised for their balance of nutrients, including protein, potassium, and antioxidants. (iStock)
3. Almonds
Almonds are frequently recommended for managing blood sugar levels, according to Stuart.
“Their blend of fiber, magnesium, and healthy fats slows down glucose absorption, enhancing insulin sensitivity,” she explains.
Goodson highlights almonds as “a powerhouse of fiber.”
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These nuts are “notably high in soluble fiber, which supports heart health by helping to lower LDL cholesterol,” she adds.
“Almonds are also loaded with vitamin E, an antioxidant that bolsters skin health and strengthens immune function. Their crunchy texture and versatility make them a great addition to various snacks and meals.“
Almonds are considered a fiber-rich option that may help support heart health and lower LDL cholesterol. (Lorenzo Di Cola/NurPhoto)
4. Brazil nuts
While they may not be as popular as other nuts, Brazil nuts provide remarkable health advantages.
Their primary benefit, according to Goodson, is their high selenium content.
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“Just one Brazil nut a day can fulfill your daily selenium requirement, which is vital for thyroid function, immune health, and antioxidant protection,” she remarks. “However, due to their concentration, moderation is essential.”
Brazil nuts deliver a powerful dose of selenium, an essential nutrient for thyroid and immune function. (iStock)
5. Cashews
According to Burgess, cashews are packed with magnesium and zinc.
These minerals “play a crucial role in immune function, bone health, and energy metabolism.”
Cashews provide key minerals like magnesium and zinc that support bone health and energy metabolism. (iStock)
“They also contain heart-healthy monounsaturated fats, much like those found in olive oil,” she suggests, recommending them as a snack or as cashew butter.
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Additionally, Burgess mentions that consuming cashews may help maintain healthy blood pressure levels and improve cardiovascular health.
In conclusion, incorporating these nutrient-rich nuts into your diet can enhance your health. Each type offers unique benefits that cater to various dietary needs and preferences, making them a worthy addition to any meal plan.
