Healthy Nuts

A 2018 study of more than 81,000 people found that those who consumed approximately a handful of mixed nuts and/or seeds per day decreased their risk of developing deadly heart problems by 40 percent. Some nuts are healthier for us than others. A few ounces of nuts each day before a meal are good to curb your appetite and a few ounces at night provide a healthy alternative snack.

1. Walnuts contain the most antioxidants compared to any other nut and also offer the healthiest kind of fat, omega-3 fatty acids, which prevent heart disease. Walnuts also contain iron, which supports oxygen-carrying red blood cells, calcium and zinc, which support the immune system, and vitamin E, which acts as an antioxidant.
2. Chestnuts have the least calories at only 55 per ounce, but they also have the least protein and most carbohydrates. Chestnuts also provide a decent portion of manganese, which helps the body metabolize proteins and carbs.
3. Peanuts are actually legumes, since they grow underground, like beans. They contain 160 calories per ounce; have the most protein, and high amounts of healthy monounsaturated fats, considered to be one of the healthiest fats, since they lower cholesterol.

4. Pistachios are a great source of protein, fiber, antioxidants, and heart-healthy fats. They contain more vitamin B6 than any other nut, which is important for blood sugar regulation and the formation of hemoglobin. They are also rich in potassium, with one ounce containing more potassium than half of a large banana.
5. Almonds contain more fiber than any other nut and are also the highest in Vitamin E. They also contain healthy fats, protein, and magnesium. They may help lower blood sugar levels, reduce blood pressure, and lower cholesterol levels.
6. Pecans provide many vitamins, minerals, and antioxidants. They also contain monounsaturated fats and they provide flavonoids, which are among the most anti-inflammatory of all antioxidants. They are high in calories at 200 per ounce.
7. Brazil Nuts are one of the richest sources of selenium and are high in monounsaturated fat. They are a great source of magnesium, zinc, calcium, vitamin E, and B vitamins.
8. Cashews have a lower fat content than most other nuts — approximately 82 percent of their fat is unsaturated fat, the majority being heart-healthy monounsaturated fats. They contain 160 calories per ounce and are slightly lower in protein than peanuts.
9. Hazelnuts contain a high amount of phenolic compounds, which are antioxidants that have been shown to help decrease blood cholesterol and inflammation. They are good for muscles, joints and digestion. Hazelnuts contain 180 calories per ounce and are high in monounsaturated fats and fiber.

10. Macadamia Nuts contain more monounsaturated fat per serving than any other nut, and they are a good source of calcium, magnesium, and potassium.