Nuts are little nutritional wonders. Whether you snack on them to fill you up between meals, toss a handful into salads, or add to smoothies packed with nutrients, finding a way to incorporate nuts into your daily diet is not only an easy and delicious way to benefit your health but also makes sense, as they contain healthy fats, protein, and fiber and are effortless to incorporate into nearly every meal. But with so many nuts to choose from, how do you know which ones are the healthiest? Don’t worry—I’ve got you covered. Here are the 8 healthiest nuts you should be eating, according to the experts, why they’re so great for you, and how you can consume them every day. Let’s go nuts!
Nuts are a sought-after snack—convenient, delicious, and versatile. They can be consumed in their natural state, roasted, or transformed into creamy nut butter. They not only taste yummy, but they’re also beneficial. Nuts benefit heart health, provide energy, and so much more. They’re an ideal on-the-go item for people short on time for snacking yet forced to make healthy eating choices. This article will explore which nuts are most beneficial and how to incorporate them into daily diets. Experts reveal eight recommended nuts.
Almonds
Almonds are one of the most popular nuts consumed by Americans. They’re crunchy, a bit sweet, and versatile. You can toss them in your morning oatmeal, add them to your smoothie, or just grab a handful as a snack. What makes almonds so good for you and so healthy? First, they’re packed with healthy fats which keep you full and energized. They’re also a good source of fiber which aids digestive systems. If you’re looking for a nut that will work with you while you work and play and not leave you starving an hour later, almonds are the answer.
Second, almonds are a good source of vitamin E which is good for skin health in addition to ensuring that skin is smooth and moisturized. Almonds are also a good source of calcium which promotes healthy bones regardless of age. We all need good bones as we eat in public and at home. Finally, they’re easy to find in multiple forms—raw, roasted, salted, almond butter. Consider almond butter on toast or as a dip for apple slices for a quick, healthy snack.
Walnuts
Walnuts have a unique flavor, slightly bitter compared to other nuts. Their appearance with wrinkles means they look like a brain (because that’s what they’re mostly used for—good for the brain). Walnuts are packed with omega-3 fatty acids—similar fats found in seafood, particularly salmon—necessary for appropriate brain and emotional function. So, the next time you’re feeling unclear or bogged down, grab a handful—about twelve to sixteen kernels should do the trick.
Walnuts contain a unique array of antioxidants that reduce oxidative stress and cellular deterioration linked to aging, which means they’re a great nut for cardiac wellness due to these polyunsaturated fatty acids. Buy walnuts pre-chopped to mix into yogurt or sprinkle in a salad for texture. They are a wonderful addition to baked goods, such as banana bread, because the nut’s earthy taste combines well with sweet and savory dishes.
If you’re not used to eating walnuts, raw or lightly roasted help adjust your palate; they’re softer than an almond and easy to chew. Like all nuts, portion control is necessary—10 to 14 halves should go a long way. Walnuts are a fantastic option to help you mix it up to feel your best.
Pistachios
Pistachios are the green fun nut with a shell to crack. Not only is it satisfying to pry them open one by one, but such a slow descent into munching helps avoid overeating. Pistachios are also a lower calorie nut than many others. Thus, it makes it great for those on a diet. It’s also packed with protein and fiber; thus, it’s satiety guaranteed for hours.
Pistachios are also through the roof with antioxidants which help eyes and overall health. Do you stare at a computer all day? Let these be your new best friend. They also have potassium to help muscles work. Whether working out or running after kids, potassium will keep you going.
Cashews
Cashews are super creamy, buttery, and satisfying. Why do so many people like cashews? They’re easier to chew than other nuts and have a softer texture with a lightly sweet taste. Cashews make for a great snack since they contain healthy fats and protein to keep the body satiated without a subsequent crash. They are also an excellent source of magnesium for adequate muscle relaxation and quality sleep. Eat cashews if you’re having trouble dozing off at night.
Another positive aspect of cashews is their iron content. Iron helps support blood and can assist in blood flow to make one feel strong and invigorated. Thus, if you’ve been tired all day, perhaps cashews are the nut for you. Add them to a stir fry, make a cashew cream, or eat them from the bag hand-to-mouth. They also create a delicious cashew butter for toasting in the morning or dipping vegetables.
Aim for a handful of cashews daily—15 to 20 is a good number to get the proper portion. Also, look for unsalted or lightly salted options to avoid sodium concerns. Cashews are a tasty nut with various nutrients, making them palatable and easy to incorporate.
Brazil Nuts
Brazil nuts are the big ones—big, rich, and not as common as almonds or cashews. You don’t need to eat a ton of them to reap the benefits, which is good because they’re so calorie-dense. Brazil nuts are well associated with selenium. Selenium is a mineral that aids in proper immune function and helps the thyroid to function as it should. One or two nuts a day will give you all the selenium that you need.
They also have good fats and fiber which support cardiovascular health and aid in proper digestive function. With a creamy texture and a bit of an earthy flavor, Brazil nuts can be a nice complement in trail mix or smoothies. When nuts are chopped and added to the top of oatmeal or yogurt, they provide an added nutritional (and flavor) punch to any meal. Plus, due to their size, Brazil nuts can feel like a treat in small quantities.
Hazelnuts
The key to hazelnuts is skin deep. Hazelnut skins are packed with antioxidants—and a daily handful offers healthy fats and vitamins to keep your skin healthy and glowing, hair lustrous, and hearts happy. Therefore, if you want to look good from the outside in and feel good from the inside out, hazelnuts are good for you.
With a naturally nutty flavor and a warm tone, hazelnuts work well in both sweet and savory dishes. Chop them into salads, fold them into roasted vegetables, or mix them into homemade nut butter. Use chopped hazelnuts in cookies and muffins for healthier baked goods than your typical treat. Keep in mind that roasted hazelnuts have a stronger taste, but even the raw varieties are enjoyable.
Pecans
Pecans are common in Southern dishes and add a buttery, nutty flavor. While many folks think of this nut when they think of pecan pie, it is a relatively healthy nut that should be consumed all year long. Pecans are high in healthy fats and fiber, making them good for the heart and good for digestion. In addition, they contain antioxidants that help the body when stressed at work or home.
Pecans can be added to salads, blended into protein smoothies, sprinkled on top of yogurt or oatmeal, and combined with other fruits like apples or pears due to their lightly sweet flavor. They can be chopped and create a crust for baked chicken or fish. They can be eaten raw or roasted in virtually any application for flavoring purposes.
A handful (a few) daily will suffice—about 20 at a time provides a proper serving. Unsalted and unflavored are the best varieties for nutrients. They’re tasty and nutrient-dense.
Macadamia Nuts
Macadamia nuts are the creamy, dessert-like nuts. These rich, buttery, smooth nuts are high in healthy fats that promote a healthy heart and balanced energy levels. They’re also a good source of fiber, keeping digestive processes on track.
Macadamia nuts are ideal for eating by the handful. Nuts cut up are great in cookies or blended in protein smoothies; they can also serve as a crunchy topping for fish or chicken. Their dessert-like flavor also blends well with tropical dishes like pineapple or mango, especially in the summer. A little more on the pricey side, however, for a nut that tastes so rich and boasts so many health benefits, macadamia nuts are worth it.
How to Enjoy Nuts Every Day
It’s easy to include nuts in daily meals and snacks. For example, topped on breakfast oatmeal, add almonds or walnuts; sprinkle pecans on your morning smoothie. For afternoon dessert, snack on a handful of mixed nuts; for dinner, add cashews to your stir-fry or salad. Coat delicate proteins using nut flour. Use nuts to make smoothies creamy.
Nuts need to be portioned. A small handful should be enough—around one ounce—for a large serving without excess calories and an excessive amount of health benefits. If one fears eating too many, nuts can be stored in small containers or baggies. It’s also good to choose unsalted or lightly salted nuts to avoid too much sodium, which can be stressful for the circulatory system.
It’s also good to diversify. Nuts come in a mix, or they can change weekly to facilitate a variety of nuts. Different nuts have different nutrients or taste profiles, so it’s nice to change. There are many nut options for those with nut allergies, and it’s easy to find a blend that works best for you.
Conclusion
With nuts being a simple, tasty way to better your health, it’s no wonder we’ve compiled a list of the eight best nuts to consume: almonds, walnuts, pistachios, cashews, Brazil nuts, hazelnuts, pecans, and macadamia nuts. They all have different tastes and advantages to health, so no matter if you’re eating for cardiovascular reasons or you need sustained energy, it’s simple to make these selections a part of your everyday snacking. Eat them in their basic form from a sandwich bag or use them as accents in meals you create at home. All you need to do is add these few nutrient-dense nuts to your pantry!
The best part about nuts is that they don’t require anything extra. A handful here and there can subside hunger or elevate your meals and experiences. In addition to proper portioning and focusing on unsalted options, consuming consideration ensures that you garner all of the health benefits without adverse reactions. Which one will you experiment with first? Take a few, head to the kitchen, and get creative with these tiny titans to see how they can work wonders for your everyday wellness.