A review of the healthiest nuts

Although they taste great, nuts are still an underrated food source that are packed with more nutrients than you may have first thought.

They not only make for the perfect snack, anytime, anywhere, but are also nutrient-dense, containing antioxidants (carotenes, resveratrol, lutein, cryptoxanthin), protein, omega-3 fatty acids, minerals (manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium), vitamin E and fiber. They’re also high in fats (saturated and monounsaturated) which we now know are pretty good for us and effective in lowering our LDL cholesterol levels.

And if that wasn’t enough, there’s still the matter of nut butters and milks that offer a much healthier alternative to what is regularly included in our diets.

The health benefits and nutritional values of various nuts

All nutritional values pertain to a handful of nuts. 

Almonds

Widely regarded as a great source of protein, calcium, fiber and vitamin E. They’re also gluten free and a complete source of energy. Almond butter and milk is also very popular in the health world today.

• Calories: 161
• Total fat: 14 grams
• Protein: 6 grams
• Carbs: 6 grams
• Fiber: 3.5 grams 

Brazil nuts

Probably the main feature of Brazil nuts is that they’re the best source of selenium out there. But it doesn’t stop there because they’re also a great source of protein, fats and are gluten free.

• Calories: 182
• Total Fat: 18 grams
• Protein: 4 grams
• Carbs: 3 grams
• Fiber: 2 grams

Pistachios

Nutrient-dense, containing protein, potassium, and the antioxidant resveratrol. They also provide you with high levels of vitamin E and vitamin B and can be condensed into oil to cook with.

• Calories: 156
• Total Fat: 12.5 grams
• Protein: 6 grams
• Carbs: 8 grams
• Fiber: 3 grams

Cashews 

Not only do cashews have a low GI rating, but they’re also a great source of iron. They’re high in calories, with a mineral content containing manganese, potassium, copper, iron, magnesium, zinc, and selenium.

• Calories: 155
• Total Fat: 12 grams
• Protein: 5 grams
• Carbs: 9 grams
• Fiber: 1 grams

Peanuts

Technically not a nut! Peanuts are legumes but are normally included due to their nutrition profile which is high in folate and good for your brain. They’re also high in polyphenolic antioxidants, resveratrol and protein.

• Calories: 176
• Total Fat: 17 grams
• Protein: 4 grams
• Carbs: 5 grams
• Fiber: 3 grams 

Macadamia nuts

Macadamia nuts are highly recognized for being an essential source of monounsaturated fats, energy and dietary fiber. It is highly popular when gluten free food is prepared and is a source of B-vitamins and calcium, iron, magnesium, manganese and zinc.

• Calories: 200
• Total Fat: 21 grams
• Protein: 2 grams
• Carbs: 4 grams
• Fiber: 2.5 grams

Hazelnuts

Hazelnuts are also known as filberts. Often overlooked, even though they shouldn’t be with their high levels of fiber, potassium, folate, and vitamin E. They’re rich in B-vitamins and are also free from gluten. 

• Calories: 176
• Total Fat: 9 grams
• Protein: 6 grams
• Carbs: 6 grams
• Fiber: 3.5 grams 

Walnuts

Walnuts do not only contain omega-3 fatty acids and monounsaturated fats, contributing to heart health, but are also packed with antioxidants. In addition, they contain the highest levels of polyphenolic antioxidants of all the edible seeds and nuts

• Calories: 182
• Total Fat: 18 grams
• Protein: 4 grams
• Carbs: 4 grams
• Fiber: 2 grams
  
  

Eating nuts is the best way to include more healthy fats in your diet

Nuts can be eaten anywhere or can be used to boost the health content of your regular meals, from breakfast smoothies and yoghurt to pastas and salads. They don’t have a negative impact on weight gain if eaten in moderation, so it means you’re able to eat them throughout the day, but still remember to not overdo it. A bonus is that they also aid in reducing high blood pressure and cholesterol levels.

If you’re already regularly eating nuts, then you’re on the right track as they’re the healthiest snack to eat. However, you need to be mindful of the fact that many nuts are also paired with unhealthy amounts of salt, for instance, and so it is always better to consume nuts on their own, without the added flavor. And don’t stress, because they already taste great as is.