Oh, nuts. So delicious, so addictive. Whether cashew, pistachio, almond, or walnut, it’s nearly impossible to eat just one.
Luckily, nuts are pretty healthy—so there’s no need to be fanatical about restricting them. Sure, they’re high in fat and high in calories, but they’re also extremely rich in nutrients like vitamins, minerals, antioxidants, and fiber. What’s better, some research suggests that eating nuts can help us maintain a healthy weight or even lose weight, and eating nuts definitely seems to have a positive effect on cholesterol levels, hormones, and inflammation.
Of course, not all nuts are created equal. Some are higher in certain minerals; some are higher in certain antioxidants. To help you suss out the difference, here’s a guide to five of the best nuts to eat to boost your long-term health.
The best nuts for health
Pistachios
Are pistachios currently the most popular nut? Judging by their ubiquity in vending machines and on pastries, perhaps. But these easy-to-eat nuts aren’t just tasty, they’re also special: they are very high in vitamins B6, which is essential for regulating blood sugar levels and creating hemoglobin.
Pistachios are also high in vitamin E and minerals such as potassium, magnesium, and phosphorus. These elements promote good cardiovascular health by reducing bad cholesterol and improving blood circulation. Furthermore, pistachios are high in antioxidants that help protect cells from oxidative damage. And, fun fact: pistachios are the lowest calorie nut around.
Walnuts
Walnuts are rich in iron, calcium, magnesium, vitamin E, vitamin B, and trace elements. They’re filled with antioxidants that benefit everything from gut to heart to brain health. (In fact, walnuts have been shown to contain more antioxidant activity than fish oil.) Walnuts may also be especially beneficial to women experiencing PMS or perimenopause; not only do they contain melatonin, which can help curb insomnia, but the antioxidants in walnuts are also powerful hormone-balancers.
Hazelnuts
This nut is beloved by athletes for its high protein: 50g (¼ cup) of hazelnuts contains 7.5g of protein. Hazelnuts also have a particularly beneficial effect on cholesterol: “a hazelnut-enriched diet decreases low-density lipoprotein cholesterol (LDL-C) in a significant way and shows a trend toward reduction of total cholesterol,” one study recent noted.
Almonds
We all love a handful of raw almonds as a snack. But did you know that almonds are particularly great for preserving bone health? Their high content of phosphorus and calcium helps improve bone mineralization, which keeps bones strong long term. For those who are intolerant to dairy products or those who are vegan, almonds are a great source of calcium and phosphorus.
Pecans
Rich in potassium and magnesium, pecans help stimulate the functioning of the nervous system as these two chemical elements are involved in exchanges between nerve cells and help to advance nerve impulses to the brain. Pecans are therefore perfect for improving cognitive mechanisms like concentration, learning, and assimilation.
Pecans have also been shown to improve cardiometabolic risk factors linked to obesity. “Displacing a portion of the saturated fat in a typical American diet and enhancing phytochemical intake with a handful of whole pecans daily, can protect adults at risk for developing cardiovascular disease and type 2 diabetes due to their age, overweight status, and body fat distribution,” one 2018 study found.
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