Since most nuts are generally healthy, it really doesn’t matter which type you eat. However, these nuts may have more heart-healthy nutrients than others.
The type of nuts you eat probably doesn’t matter much. Most nuts appear to be generally healthy although some may have more heart-healthy nutrients than others. The healthiest nuts are usually low in glycemic index and have a relatively low carbohydrate content.
Most nuts have the following qualities:
- Rich in unsaturated fat
- High-quality protein
- Phytonutrients (such as tocopherols, phytosterols and phenolic compounds)
Best for protein: Peanuts
- They are cost-effective.
- They have a high protein content.
- One serving of peanuts (about 35 peanuts) has seven grams of protein
Best for healthy skin: Almonds
- If one of your goals is to nourish your skin through what you eat, adding almonds to your breakfast can be a major beauty booster.
- Almonds are, among other things, a fantastic source of vitamin E and magnesium.
- Magnesium is actually linked to curbing breakouts.
- Vitamin E has antioxidant-like functions, protects our tissues and provides us with anti-inflammatory effects.
Best for potassium: Pistachios
- Totally underrated, these nuts are worth adding to your breakfast not just for protein but also because they’re high in potassium.
- They contain a bit more potassium than other nuts.
- Potassium is important for nerve and muscle function, which means it’s especially good for breakfast if working out is part of your morning routine.
Best for heart and brain health: Walnuts
- They contain a lot of polyunsaturated fats, making them beneficial for our cardiovascular health.
- They’re also a good source of omega-3 fatty acids.
- Foods with omega-3 fats (such as walnuts) have anti-inflammatory effects, improve brain health and prevent heart disease and cancer.
Best for boosting metabolism: Macadamia nuts
- They are rich in nutrients and antioxidants and linked to several health benefits including heart health.
- However, what sets them apart from other nuts is their richness in B vitamins, such as thiamine, linked to boosting metabolism.
Other nuts good for your health include:
- One of the nuts with the highest fiber content, offering about 10 percent of your daily needs in just one small handful (30 grams).
- They’re good for gut health.
- They provide the most iron and zinc of all nuts, both of which are necessary for healthy immune function.
- They offer magnesium and phosphorus (bone health) and selenium that has antioxidant properties.
Nuts are a superfood and can aid in protecting cardiovascular health, supporting healthy aging and providing other benefits. A handful of mixed nuts can be an excellent post-workout or anytime snack. Choose various nuts to get the full benefits.
How many nuts in a day should you eat?
The standard size for a single serving of nuts is one ounce, which is equivalent to about 1/4 cup of chopped nuts for most varieties.
- The U.S. Department of Agriculture places nuts in the protein food group and recommends that most moderately active adults should consume between 5 and 6.5 ounces of protein per day.
- Because nuts are a concentrated source of calories and nutrients, a one-ounce serving counts as two ounces of protein toward your daily intake.
- The American Heart Association recommends eating four 1.5-ounce (about a handful) servings of unsalted, unoiled nuts per week.
- The U.S. Food and Drug Administration recommends that eating 1.5 ounces of nuts per day may reduce the risk of heart disease.
Appropriate serving size of nuts is a healthy snack that can boost your nutrients and keep you full. Different nuts offer different health benefits, but the healthiest options are unsalted and non-candied varieties. Nuts make a great post-workout snack because of their high protein content that can help jumpstart the muscle repair and recovery process. Moreover, they can be added to salads to increase their taste and satiety value.
What nuts are the worst for allergies?
Tree nuts are the most frequent offenders of food allergies and most commonly include:
- Brazil nuts
- Pine nuts
Although “peanut” allergy is most often seen, technically a peanut is a “legume” and not a nut. Hence, it deserves a separate mention.
A nut allergy develops when the body’s immune system mounts an exaggerated reaction to a particular protein in the nut. Being exposed to the nut causes an allergic reaction. People can be allergic to different types of nuts.
Apart from the above, a few people may also be allergic to:
- Cashew nuts
- Macadamia nuts
Most allergic reactions to nuts occur for the first time when children are between 14 months and two years of age and are not outgrown.
Medically Reviewed on 8/11/2021
How to eat nuts the healthy way: https://www.health.harvard.edu/staying-healthy/how-to-eat-nuts-the-healthy-way
Choose the Right Nuts for Your Health: https://www.consumerreports.org/nuts/choose-the-right-nuts-for-your-health/