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.