The Top Healthiest Nuts You Can Eat

The Top Healthiest Nuts You Can Eat

Whether used for snacks at a party, or just to eat at home, nuts are common and very tempting snacks. Nuts might not be easy to crack open sometimes, but they make for a good snack regardless of one’s age.

Nuts and health are highly connected. A lot of studies have shown that nuts are generally very healthy. Regardless of the fact that nuts have high fat levels, the type of fat that nuts have is the healthy one. Because of this fat, nuts are also high in energy. Nuts also contain a lot of protein and fibers.

Most of our snacks are usually not healthy and at the same time, delicious, but nuts are the exception! This article is ready to answer the question, ‘what are the most healthy nuts?’ and many more.

Are Nuts a Healthy Snack?

There are a lot of benefits to taking healthy nuts snacks. Apart from the fact that nuts are easy to get and easy to eat, they have a lot of nutritional benefit that makes you wonder if you’re really taking a snack. Plus, there are a lot of healthy nuts out there to choose from. Whether you enjoy walnuts and pecans, or pistachios and cashews, you will still enjoy a lot of nutritional benefits from them all.

Apart from using nuts as a snack, they also play a large part in different diets. For example, there are a lot of healthy nuts for keto diet. Thus, the answer to the question ‘are nuts healthy snacks?’ is a definite yes.

In case you’re wondering, here are some reasons why nuts are a healthy snack.

1. Nuts Contain Fiber

Everyone talks about high fiber content in their food, but nuts are for real. Fiber is important because it helps sustain and improve the health of their digestive system, as well as keeping your gut healthy. With nuts, you have easy digestion and no case of constipation. The healthiest nuts like pecans, pistachios, almonds amongst others have very high levels of fiber. And you don’t have to eat a lot. Putting a few nuts in your breakfast, or snacking on some through the day is enough to give you enough fiber for that day.

2. Nuts Improve Heart Health

Keeping your heart healthy is very important, and most nutritious nuts are a great way to do that. Eating a lot of nuts will help you decrease your chances of having a heart disease by raising the size of the LDL particle. Nuts will also enhance your artery function, increase HDL cholesterol in the body and offer you other cardiovascular advantages. The fact that they enhance your heart health is one of the highest health benefits of nuts.

3. Nuts Contain Antioxidants

Because of radicals and toxins that find their way to our bodies, consuming foods that contain antioxidants are always important. Antioxidants are always able to cleanse the body and keep us healthy and safe. Nuts also contribute to boosting the immune system. Healthy eating nuts will regulate the amount of radicals in your body, and this will reduce the risks of diseases and illnesses.

4. Nuts Boost the Immune System

One of the most important health benefits of nuts is their work in improving the immune system. Nuts have a lot of vitamins like Vitamin Bs and the Vitamin E, as well as minerals like magnesium and all of these are connected to boosting the immune system. Because of the antioxidants that nuts contain, their ability to build up the immune system is even stronger. Thus, nuts will keep your body strong, especially during the winter months.

5. Nuts Reduce Inflammation

When we get injured, or are susceptible to viruses and bacteria, our body tries to defend us through inflammation. This is normal, until it remains long-term. Having long term inflammation can damage your organs or increase your chances of having a disease or illness. Luckily, the best nuts for health have a lot of anti-inflammatory properties. Healthy nuts also lead to healthy ageing.

6. Nuts are high in Fat

Nuts fill you up pretty quickly because of their high fat content. Now you might be wondering, ‘are nuts fattening?’ The answer to this question is no. Even though healthy nuts contain fat, this does not mean that they add to your weight. Some of the healthy nuts snacks contain some saturated fat, omega-6 and omega-3 polyunsaturated fat as well as monounsaturated fat. This kind of fat simply gives you more energy and keeps you full longer than some other foods.

Healthiest Nuts to Eat

‘What is the healthiest nut?’ There are so many nuts in the world, and we can’t possibly mention them all. But, looking at which nuts are the healthiest, there are nine main nuts that we will explore. When looking at the most healthiest nuts, they are always very good sources of fiber, fat and protein. Nuts also contain a lot of vitamins and minerals which give a lot of health benefits to the body.

Studies have even shown that those who participate in healthy eating nuts live longer than those who don’t eat nuts. This is because of the fact that healthy nuts reduce the risk of chronic diseases like heart diseases and cancers. It also will enhance your blood sugar level.  

1. Almonds

The first on our list will be almonds. These are tree nuts that include a lot of healthy benefits. One of the nuts good for cholesterol are almonds. Nuts are also very beneficial to one’s cardiovascular health. Eating a lot of almonds will reduce oxidized LDL cholesterol and total cholesterol in the body, and these types are very harmful to the health. In the case of men’s health, almonds are rich in zinc and this improves sperm count. This contributes to the level of fertility in the man.

Almonds also contribute a lot to the Reference Daily Intake (RDI). 28 grams of almonds will contain the following-

  • 14 grams of fat.
  • 6 grams of carbohydrates.
  • 6 grams of protein.
  • 3.5 grams of fiber.
  • 161 calories.
  • 37% of the RDI for Vitamin E.
  • 19% of the RDI for magnesium.

2. Pecans

Although this nut is one of the best nuts for your health and can be eaten on its own, it’s also used a lot of desserts. This is another one of the nuts good for cholesterol. Pecans are always mentioned when we’re looking at which nuts are healthiest. Nuts also contain polyphenols. These are compounds that perform the function of antioxidants in the body. Pecans are also one of the best nuts for protein, alongside almonds, peanuts and pistachios.

In 28 grams of pecans, you will enjoy the following nutrients.

  • 20 grams of fat.
  • 4 grams of carbohydrates.
  • 3 grams of protein.
  • 2.5 grams of fiber.
  • 193 calories.
  • 2% of the RDI for Vitamin E.
  • 8% of the RDI for magnesium.

3. Macadamia Nuts

One of the best sources of monounsaturated fat is the macadamia nut. When it comes to heart health, the macadamia nut is one of the healthiest nuts. Macadamia nuts also contain all of the health benefits of nuts, and are very good with reducing total cholesterol levels.

The following nutrients are found in 28 grams of macadamia nuts.

  • 21 grams of fat.
  • 4 grams of carbohydrates.
  • 2 grams of protein.
  • 2.5 grams of fiber.
  • 200 calories.
  • 1% of the RDI for Vitamin E.
  • 9% of the RDI for magnesium.

4. Brazil Nuts

Brazil nut healthy nuts which originates from the Amazon. Brazil nuts are very unique because they are very high in selenium. Selenium is a mineral, that although is used for only specific functions in your body, it is still very important and must be part of your diet. Selenium acts as an antioxidant, and although the selenium deficiency is uncommon, it is still possible.

You will get the following nutrients from 28 grams of Brazil nuts.

  • 18 grams of fat.
  • 3 grams of carbohydrates.
  • 4 grams of protein.
  • 2 grams of fiber.
  • 182 calories.
  • 8% of the RDI for Vitamin E.
  • 26% of the RDI for magnesium.
  • Over 100% of the RDI for selenium

5. Pistachios

Pistachios are one of the best nuts for health because they have high fiber content. Pistachios also regulate blood sugar, enhance levels of HDL cholesterol and also reduce the risk of heart diseases.

A 28 gram serving of pistachios will give you the following benefits.

  • 12.5 grams of fat.
  • 8 grams of carbohydrates.
  • 6 grams of protein.
  • 3 grams of fiber.
  • 156 calories.
  • 3% of the RDI for Vitamin E.
  • 8% of the RDI for magnesium.

6. Walnuts

If you’re wondering, ‘are walnuts healthy?’ the answer is yes. Walnuts are a great source of the omega-3 fatty acid alpha-linolenic acid. Because of this, walnuts are one of the healthiest nuts as they reduce a lot of factors that promote heart diseases. Walnuts also play a significant role with regulating cholesterol levels, improving blood pressure and promoting the overall circulation of blood in your body. Walnuts also reduce inflammation and is very advantageous to the brain.

So if anyone asks you, ‘are walnuts healthy?’ you know what to tell them. You can find the following benefits in a 28 gram serving of walnuts.

  • 18 grams of fat.
  • 4 grams of carbohydrates.
  • 4 grams of protein.
  • 2 grams of fiber.
  • 182 calories.
  • 1% of the RDI for Vitamin E.
  • 11% of the RDI for magnesium.

7. Cashew Nuts

Another one of the best healthy nuts cashews because of its numerous health benefits. From their significant antioxidant properties to their role in enhancing the metabolic syndrome, cashew nuts are good for you. Cashew nuts also increase blood sugar and reduce blood pressure.

In 28 grams, here are the cashew nuts health benefits.

  • 12 grams of fat.
  • 9 grams of carbohydrates.
  • 5 grams of protein.
  • 1 grams of fiber.
  • 155 calories.
  • 1% of the RDI for Vitamin E.
  • 20% of the RDI for magnesium.

8. Peanuts

Peanuts are quite different from other nuts because they are legumes while other nuts are tree nuts. Peanuts are known for being the healthiest nut butter to eat. Studies have shown that there is a reduced risk of having type 2 diabetes in women who eat peanut butter for more than five times a week. Peanuts are women’s health nuts.

In 28 grams of peanuts, here are the health benefits you can find.

  • 17 grams of fat.
  • 5 grams of carbohydrates.
  • 4 grams of protein.
  • 3 grams of fiber.
  • 176 calories.
  • 21% of the RDI for Vitamin E.
  • 11% of the RDI for magnesium.

9. Hazelnuts

Lastly, we have hazelnuts which is one of the nuts good for cholesterol. Hazelnuts are also one of the best nuts for health because of their effects in reducing the chances of heart disease and reducing inflammation.

You can get the following health benefits in 28 grams of hazelnuts.

  • 9 grams of fat.
  • 6 grams of carbohydrates.
  • 6 grams of protein.
  • 3.5 grams of fiber.
  • 176 calories.
  • 37% of the RDI for Vitamin E.
  • 20% of the RDI for magnesium.

Note: Mixed Nuts

When considering what are healthiest nuts to eat, we must also mention mixed nuts. Mixed nuts are basically a snack that consists of a combination of different nuts. The best mixed nuts should contain walnuts, hazelnuts, peanuts, cashews. Brazil nuts, almonds and pecans. The mixed nuts can also be cooked, salted or roasted. The great thing about healthy nut mixtures is the diversity.

One of the mixed nuts benefits is the fact that you get to combine all the nutritional benefits of different nuts and eat it at once, thus, creating a balanced diet. This can even act as lunch as the best mixed nuts are also healthy nuts for keto diet.

Also Note: Nuts and Seeds

Often, we see nuts combined with seeds. This is because there are a lot of benefits of nuts and seeds. For example nuts, such as peanuts and pistachios, contain polyunsaturated fats and this is the same case with seeds like pumpkin seeds and sunflower seeds.

Also, combining nuts and seeds are also very good when it comes to maintaining body weight and increasing energy. Nuts and seeds also balance out each other. If you’re worried about the calories in nuts and seeds, they both have average amounts of calories. Seeds like pumpkin seeds contain about 143 calories per 25 grams while sunflower seeds contain 146 calories. When balanced out with nuts, you can consume the right amount of calories for your day.

Are Nuts Healthy for Weight Loss?

We have already spoken about the benefits of the kind of fat that nuts contain. Since the fats don’t make you add weight, nuts make you lose weight instead. There are a lot of the healthiest nuts to lose weight as long as you take them in the right proportion. Studies have shown that eating some nuts will increase weight loss. This is as long as the nuts are eaten with many other low-carbohydrate foods.

Nuts are healthy for weight loss as they reduce your appetite. An example of this is almonds which has been linked to reducing hunger and leading one to eat lesser calories through the rest of the day. Snacking on nuts also makes you feel full, and it is this feeling that discourages you from eating more. The best nuts for weight loss are walnuts, almonds, cashews, Brazil nuts and pistachios.

The best time to eat nuts for weight loss is in the morning. Eating nuts in the morning with your breakfast will energize you, reduce your appetite for the day and maintain your blood pressure. You can also snack on them throughout the day.

Are Nuts Healthy for Diabetic?

If you’re a diabetic, then you should wonder, ‘what are healthiest nuts to eat?’ This is because of the role that a lot of nuts play with maintaining or regulating blood sugar as well as reducing the risk of heart diseases and promoting weight loss.

For anyone looking for diabetes-friendly snacks, nuts are the best choice. Nuts are very nutritious, and at the same time, they are delicious. There are a lot of the healthiest nuts for diabetics. We have walnuts which are good for maintaining the blood sugar in a person and also help in managing hunger. Walnuts also contain alpha-lipoic acid and this reduces the risks of heart diseases. Heart diseases are quite common in those who have type 2 diabetes, but this can be beaten by eaten different nuts. Pistachios improve your blood sugar too.

Almonds also stabilizes your blood sugar, promotes a healthy blood pressure and regulates the blood glucose in your body. It also aids digestion. Peanuts, which you can easily enjoy in peanut butter, are very helpful in controlling the glucose levels in your blood.

These four nuts are the healthiest nuts for diabetics, and they also offer a lot of other health benefits. Seeing as nuts are rich in protein, fat and fiber, and they reduce the risk of heart disease and regulate blood sugar, type 2 diabetics can’t go wrong with healthy eating nuts.

Are Nuts Healthy to Eat Every Day?

Although they say that too much of everything is bad, there is definitely nothing wrong with eating a handful of nuts every day. Whether you add them to your meals, or snack on them through the day, nuts provide a lot of benefits that can be maximized when you eat them every day.

Eating nuts everyday will help you live longer according to some studies. Also, regularly eating nuts will drastically reduce risks of heart diseases in anybody, and it does the same thing in the case of reducing cancer.

Every day, you are able to enjoy the health benefits of nuts, and this means that your weight is maintained or even reduced. Those who eat a lot of nuts also have a reduced risk of getting diabetes.

Not only these, but healthy nuts make your food taste better. Adding peanut butter to your breakfast, pistachios to your salad or almonds to your chicken finger will not only make your meal more delicious, but it will also add to the nutritional value of your food.

Do Nuts Have Side Effects?

For those that have allergies, nuts will definitely have a lot of side effects. Apart from that, if it’s your first time, you might also experience some nuts side effects, especially if it’s in a different country or surrounding. Anyone can have allergenic reactions to the allergenic substances to nuts, and this can lead to side effects like anaphylactic shock, skin irritation, respiratory problems, vomiting, diarrhea and other side effects.

Apart from that, there are some nuts that you shouldn’t have too much of. It’s best to limit yourself to four Brazil nuts each day, because this is very high in selenium. There are a lot of side effects from consuming too much selenium that can affect your health adversely.

Another nuts side effect is digestive issues. Eating a lot of nuts can leave you feeling gassy or bloated. This is why you are recommended to eat a handful of nuts every day, and not just an overly large number.

With the exception of Brazil nuts, it is generally okay to eat a lot of the other nuts every day. But, there should still be rationing. You are recommended to eat a daily serving of 1.5 ounces of nuts every day if you want to avoid side effects. 1.5 ounces is basically equals to 24 almonds, 12 hazelnuts, 18 cashew nuts, 35 peanuts, 12 macadamia nuts, 15 pecan halves or 14 English walnut halves. Thus, you should eat your nuts in small portions instead of eating them all at once.


The best way to buy nuts is to buy it from an online health food store or a local health food shop near you. There are a lot of companies that sell mixed nuts or nuts and seeds in cans, and if you want to buy a particular type of nut, you can easily do so too. Just make sure it’s fresh and from a good source.

Since you have to take 1.5 ounces of nuts every day, you should buy your nuts and seeds in bulk so that you don’t have to keep on stepping out to get some. Your nuts should also be bought raw, and nuts should be stored in a dry, cool and airtight glass container.

Healthy nuts will benefit you and your family in so many ways, and so you can make it a habit to eat as much nuts as you’re supposed to. After all, you can enjoy the taste and the nutrition!


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