The Properties of the 10 Healthiest Nuts

The Properties of the 10 Healthiest Nuts

For most of us, it is not a novelty that nuts are good. Also, you probably already know that nuts are a great source of healthy vegetable proteins and fatty acids, as well as a multitude of vitamins and minerals that your body craves so much. And although everything is fine, why not go beyond this general statement and discover which nuts are the healthiest and, most importantly, why? Since each nut variety has its own content and nutritional benefits, knowing them will help you choose the varieties that best meet your nutritional needs and enjoy a crispy treat that will benefit your body the most.

Why is everyone so crazy about nuts?

Nuts are as unique and highly valued by nutritionists and consumers alike because they are as nutritious as they are easy to incorporate into your diet. They contain protein, vegetable fats (including omega 3 fats), fiber, and different minerals and vitamins, all in a compact package. Nuts are easy to add to meals, just sprinkle some chopped nuts on any plate, drink more plant milk, or enjoy nut butter more often.

It is the last snack that will give you a lot of energy and is not overloaded with sugar. That said, when you eat salted or caramelized nuts, you also get the not-so-beneficial effects of sugar and sodium, so it is better to opt for the salt-free and sugar-free variety. Probably, the only two drawbacks with nuts are that many people are allergic to them and that you should not eat too much, but that is also true with respect to other foods.

Next, we list the 10 healthiest nuts and explore their nutritional and health benefits.

1. Pistachio

Nutrients in 1 serving (28 grams), approximately a handful of pistachios:

Calories: 156

Fiber: 3 g

Protein: 5.8 g

Fat: 7.8 g

Carbohydrates: 8 g

Vitamin E: 3% of the daily reference intake (RDI)

Vitamin B6: 18% RDI

Magnesium: 8% of RDI

Potassium: 8% RDI

Interestingly, the first nut on this list is botanically classified as a seed of the pistachio tree, but its nutritional content is so close to that of other nuts that we generally consider it a nut. Walnut or not, pistachios have been found to reduce the risk of cardiovascular disease and prevent blood pressure spikes after a meal. They are also rich in fiber and vitamin B6, which makes them an excellent choice for vegetarians and the elderly since both are commonly deficient in B vitamins.

2. Almond

Nutrients in 1 serving (28 grams), approximately a handful of almonds:

Calories: 162

Fiber: 3.5 g

Protein: 6 g

Fat: 14 g

Carbohydrates: 6.1 g

Vitamin E: 37% RDI

Riboflavin: 13% RDI

Magnesium: 19% RDIP phosphorus: 13% RDI

Calcium: 8% of RDI

Manganese: 34% of RDI

Almonds are excellent for health, as they have been found to help in weight loss, reduce inflammation in the body, and even improve bad cholesterol (LDL) levels in some studies. In addition to that, the consumption of almonds can help with sugar spikes in type 2 diabetes and promotes the growth of healthy intestinal bacteria.

3. Macadamia nut

Nutrients in 1 serving (28 g), approximately a handful of macadamia nuts:

Calories: 200

Fiber: 2.5 g

Protein: 2 g

Fat: 21 g

Carbohydrates: 4 g

Vitamin E: 1% RDI

Vitamin B6: 5% RDI

Magnesium: 9% of RDI

Copper: 11% of RDI

Iron: 6% of RDI

Macadamia nuts are among the richest in monosaturated fats, which are exactly the fats that help prevent high LDL cholesterol, blood sugar spikes and even overeat, so these creamy and crunchy nuts will be beneficial for those who want to lose some weight or want to prevent the development of diabetes, metabolic syndrome, and cardiovascular problems. Finally, macadamia nuts contain compounds called tocotrienols, which can protect brain cells from degenerative conditions such as Alzheimer's disease and Parkinson's disease.

4. Hazelnut

Nutrients in 1 serving (28 g), approximately a handful of hazelnuts:

Calories: 176 Fiber: 3.5 g Protein: 6 g Fat: 9 g Carbs: 6 g Vitamin E: 37% of the RDIC Copper: 24% of the RDIManganese: 87% of the RDIMagnesium: 20% of the IDRL hazelnuts are slightly lower than most nuts in protein, but they are full of other beneficial nutrients, such as antioxidants, and their sweet taste makes them the perfect complement in desserts. There are also some studies that suggest that they can help normalize cholesterol levels and prevent cardiovascular disease. Finally, hazelnut consumption is associated with a lower incidence of cancer, so it can help protect against certain types of cancer. 5. Brazil nut

Nutrients in 1 serving (28 g), approximately a handful of hazelnuts:

Calories: 176 Fiber: 3.5 g Protein: 6 g Fat: 9 g Carbs: 6 g Vitamin E: 37% of the RDIC Copper: 24% of the RDIManganese: 87% of the RDIMagnesium: 20% of the IDRL hazelnuts are slightly lower than most nuts in protein, but they are full of other beneficial nutrients, such as antioxidants, and their sweet taste makes them the perfect complement in desserts. There are also some studies that suggest that they can help normalize cholesterol levels and prevent cardiovascular disease. Finally, hazelnut consumption is associated with a lower incidence of cancer, so it can help protect against certain types of cancer.

 5. Brazil nut

Nutrients in 1 serving (28 g), approximately a handful of Brazil nuts:

Calories: 182

Fiber: 2 g

Protein: 4 g

Fat: 18 g

Carbohydrates: 13 g

Vitamin E: 8% of the RDI

Magnesium: 26% of the RDI

Selenium: 100% of the RDI

Brazil nuts have a very impressive nutritional profile since only one nut a day is enough to provide you with enough selenium, but Brazil nuts are also rich in other essential minerals that have many health benefits. On the one hand, the high selenium content in nuts can help prevent thyroid problems. Studies have also found that Brazil nuts are beneficial for cognitive health and can prevent cognitive impairment, but be careful not to eat more than 3-4 nuts a day: the high selenium content can make you feel sick.

6. Cashew

Nutrients in 1 serving (28 g), approximately a handful of cashews:

Calories: 155

Fiber: 1 g

Protein: 5 g

Fat: 12 g

Carbs: 9 g V

Vitamin E: 1% of the RDI

Magnesium: 20% of RDI

Cashews are especially rich in antioxidants. Apart from that, people suffering from metabolic syndrome can benefit especially from this nut, since studies have shown that they can lower blood pressure and improve digestion among these patients. For more information on the nutrients in cashews, cashew butter, and many other nuts and seeds, follow this link: The Ultimate Health Guide for Nuts and Seeds.

7. Pinion

Nutrients in 1 serving (28 g), approximately a handful of pine nuts:

Calories: 188

Fiber: 1 g

Protein: 3.8 g

Fat: 19 g

Carbohydrates: 3.7 g

Vitamin E: 13% RDI

Magnesium: 18% of RDI

Manganese: 100% RDI

Folate: 9% of RDI

Pine nuts can be small, but it is packed with healthy nutrients, particularly antioxidants and lutein, and the latter has a beneficial effect on your eyesight. Only a handful of pine nuts can also help control appetite and contribute to the prevention of cardiovascular diseases. For more information on these nuts and an idea of ​​how to include them in your diet, read article 8 Health benefits of pine nuts.

8. Walnut

Nutrients in 1 serving (28 g), about a handful of nuts:

Calories: 182

Fiber: 2 g

Protein: 4 g

Fat: 18 g

Carbohydrates: 4 g

Vitamin E: 3% of the RDIV

Vitamin B6: 8% of the RDI

Magnesium: 11% of the RDI

Zinc: 6% of the RDI

As you have noticed, nuts have more calories than many other nuts on this list despite being quite low in carbohydrates. This is because nuts are full of healthy fats, such as omega-3 fats and alpha-linoleic acids. These fats can explain their observed beneficial effects on cholesterol levels and inflammation. In addition, small nuts not only look like brains, but they can also be good for your brains, having a beneficial effect on reasoning skills, as found in this study. We explore more health benefits of this tasty nut in Article 8 Healthy benefits of nuts

9. Cacahuetes

Nutrientes en 1 porción (28 g), aproximadamente un puñado de cacahuetes:

Calorías: 176 

Fibra: 3 g 

Proteína: 4 g 

Grasas: 17 g 

Carbohidratos: 5 g 

Vitamina E: 21% de RDI

Niacina: 19% de RDIFolato: 10% de RDI

Magnesio: 11% de RDI

Manganeso: 29% de RDI

Fósforo: 10% de los RDI

Los cacahuetes son interesantes, ya que no son nueces de árbol en sí, en realidad son legumbres, pero su perfil nutricional es muy similar al de las nueces de árbol, por eso lo consideramos una nuez. Los cacahuetes son asequibles, fáciles de encontrar y son tan nutritivos como cualquier otra nuez en esta lista. Es rico en varios antioxidantes y aminoácidos, los cuales están asociados con la prevención de enfermedades cardíacas y diabetes tipo 2. Un estudio longitudinal descubrió que comer mantequilla de maní sin azúcar hacía que las mujeres fueran menos propensas a desarrollar diabetes tipo 2.

10. Pecans

Nutrients en 1 porción (28 g), aproximadamente un puñado de nueces:

Calorías: 193 

Fibra: 2.5 g 

Proteína: 3 g 

Grasas: 20 g 

Carbohidratos: 4 g 

Vitamina E: 2% de RDI

Magnesio: 8% de RDI

Zinc: 7% de RDI

Al igual que muchas otras nueces en esta lista, las pecanas o nueces americanas están llenas de nutrientes saludables, como los antioxidantes de polifenoles, y según la investigación, las personas que comieron muchas pacanas tenían un 20% más de antioxidantes en la sangre que los que no. Esto es sorprendente, ya que los antioxidantes pueden proteger tu cuerpo contra todo tipo de enfermedades degenerativas, como cáncer, diabetes y enfermedades cardíacas. Finalmente, las pecanas se han asociado con beneficios para mejorar la piel, posiblemente debido a su alto contenido de zinc y antioxidantes