Nuts are about the best healthy snack you can eat, says Bryan Hubbard. Most types help maintain a healthy heart, but some have special properties that are good for specific health issues
A handful of nuts is one of the healthiest snacks you can have. It almost doesn’t matter which nuts you choose, because all of them have some health benefit, and most keep the heart and cardiovascular system healthy.
Although they can help with weight control, a little goes a long way. A few ounces (around 56 g) will be enough to keep you going between meals and give your body a health boost.
Most nuts are high in calories, so if you’re calorie-counting, eat peanuts and pistachios, which have lower levels, while hazelnuts and almonds have less saturated fat. By comparison, macadamia nuts have the most calories, and Brazil nuts have the most saturated fats.
And it goes almost without saying: eat nuts in their raw, natural state, without any added sugars, salt or additives.
Here are nine nuts that pack a healthy punch:
Almonds contain vitamin E, magnesium and manganese, which support the immune system and protect the cardiovascular system. One study found people who were eating 2 oz (56 g) of almonds a day had lower cholesterol and inflammation markers. As we’re discovering, heart health begins in the gut, and almonds support the growth of “good” gut bacteria from the Bifidobacterium and Lactobacillus groups.
Pistachios are lower in calories than most nuts, and they contain B1 (thiamine), B6 (pyridoxine) and phosphorous, which help manage metabolism and immune function. They also contain the carotenoids lutein and zeaxanthin as well as flavonoids. If you’re looking to lose weight while eating healthily, pistachios are a great choice. They support the cardiovascular system and help rebalance blood pressure levels.
Walnuts are one of the healthiest nuts and are rich in magnesium and manganese. They’re also a good source of copper, which maintains our energy levels and immune function. They are the top choice for heart problems, including high blood pressure, with the highest levels of omega-3 fatty acids of any nut. Eating 2 oz a day is also good for the brain and neurodevelopment and may reduce the risk of dementia.
Cashews contain vitamin K, magnesium and manganese and are good for the heart. They may improve blood fat levels and reduce high blood pressure (hypertension). They are the best nut for bone health and could reduce the risk of osteoporosis. Cashews have gotten bad press because they contain saturated fats, but these come from stearic acids and don’t negatively affect the cardiovascular system. In fact, the evidence points the other way: The nuts are good for artery and heart health.
Pecans are rich in vitamin B1 and manganese. Best of all, they’re a good source of zinc, which plays a vital role in immune function, growth and development, and wound healing. Along with every nut, pecans are also good for the heart and help maintain healthy cholesterol levels.
Macadamia nuts contain vitamin B1, manganese and copper. These nuts are high in healthy fats and lower in carbs than many other nuts, and studies show they’re good for maintaining heart health and reducing blood sugar levels.
Brazil nuts contain vitamin E and magnesium, which help control blood sugar levels and maintain nerve health and energy production. They also include selenium, an antioxidant that helps maintain healthy thyroid function. But don’t eat too many: You can overdose, and this may be something to think about if you’re already taking selenium supplements.
Like most nuts, hazelnuts contain vitamin E, magnesium and manganese. But unlike the others, hazelnuts are loaded with plant compounds, including gallic acid, epicatechin, caffeic acid and quercetin, which gives them extra antioxidant and anti-inflammatory qualities. They also reduce heart disease risks.
Although technically a legume rather than a nut, peanuts have the health-giving qualities of nuts and include vitamins B3 (niacin) and B9 (folate) and magnesium. They’re packed with polyphenol antioxidants that protect your cardiovascular system. They could also reduce your risk of stroke. Their folate content makes them a good snack for pregnant women.
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