Nuts are a great snack to keep on hand because they are crunchy, satisfying, and healthy.

The plant-based protein, healthy fats, and dietary fiber all add up to make them a solid food choice. Moreover, they go well with fruit alone or as an ingredient in salads, desserts, and grains, among other things.

Eating more nuts may also help you maintain a healthy weight and lower your chance of developing certain diseases, such as cardiovascular disease.

In the same vein, nuts are a healthy and delicious snack for kids. The inclusion of nuts in your child’s diet has been shown to increase their consumption of protein, healthy fats, and fiber.

Different kinds of nuts have different textures, tastes, and nutritional profiles.

Here are nine healthy nut options to incorporate into your diet.

Almonds

Almonds’ delicious taste, high nutritious density, and low price have made them a consumer favorite. In addition to being eaten raw or roasted, almonds are also processed into almond butter, almond flour, and almond milk.

What are the nutrients in a 1-ounce (28-gram) serving of roasted almonds?

• Calories: 170
• Fat: 15 grams
• Protein: 6 grams
• Carbs: 6 grams
• Fiber: 3 grams
• Vitamin E: 45% of the Daily Value (DV)
• Magnesium: 19% of the DV
• Manganese: 27% of the DV

These nuts have a high concentration of vitamin E, a fat-soluble vitamin that acts as an antioxidant to prevent cell damage caused by free radicals. It has been shown that this vitamin helps the immune system and promotes healthy cellular communication.

Almonds have been shown to lower cardiovascular disease risks factors such as high LDL (bad) cholesterol and extra belly fat. They are also a wonderful source of healthful fat, protein, fiber, and various vitamins and minerals.

LDL (bad) cholesterol, inflammatory markers, and hemoglobin A1c (a marker of blood sugar control) were all significantly lower in the study’s almond-eating group of 219 young people compared to the control group after 12 weeks of eating almonds.

Last but not least, almonds may improve digestive health by encouraging the development of good bacteria like Bifidobacteria and Lactobacillus species in the intestines.

Pistachios

The name “pistachio” comes from the Greek word “pistákion,” which means “the green nut.” Pistachios have been consumed by humans since at least 6,000 B.C.

Pistachios are incredibly dense in nutrients; just 1 ounce (28 grams) provides:

• Calories: 159
• Fat: 13 grams
• Protein: 6 grams
• Carbs: 8 grams
• Fiber: 3 grams
• Vitamin B1 (thiamine): 21% of the DV
• Vitamin B6: 28% of the DV
• Phosphorus: 11% of the DV

Vitamin B6, an essential vitamin for proper nutrition metabolism and immune system function, can be found in pistachios and is only one of many beneficial elements found in this nut.

Plant chemicals such as the carotenoids lutein and zeaxanthin, as well as anthocyanins, flavonoids, and proanthocyanidins, are abundant in these nuts and contribute to their powerful antioxidant and anti-inflammatory effects.

One group of 100 overweight persons in the study consumed 1.5 ounces (42 grams) of pistachios daily and engaged in a group-based behavioral weight loss program, while the other group just participated in the weight loss program over 4 months.

Similar weight loss was seen in both groups, but the pistachio group also saw significant improvements in their blood pressure and antioxidant levels. They also consumed far less sugar and more fiber.

Walnuts

Walnuts have a remarkable nutritional profile and are associated with numerous health benefits. In only 28 grams (1 ounce), you will find:

• Calories: 185
• Fat: 18.5 grams
• Protein: 4 grams
• Carbs: 4 grams
• Fiber: 2 grams
• Copper: 50% of the DV
• Magnesium: 11% of the DV
• Manganese: 42% of the DV

These nuts have a high concentration of copper, an essential mineral for making enzymes used in cellular respiration and neurotransmitter synthesis. Copper’s benefits extend far beyond its role in supporting healthy immunological and vascular systems.

It has been demonstrated that walnuts are good for your heart and may help lower your blood pressure, LDL cholesterol, and triglyceride levels, all of which are risk factors for cardiovascular disease.

Studies in both humans and animals have shown that a diet containing 28-57 grams of walnuts daily may help enhance cognitive function and lower the chance of developing cardiovascular disease and type 2 diabetes, both of which are associated with dementia.

More research is required, but the preliminary results are encouraging.

Cashews

The crunchy texture and creamy flavor of cashews make them a versatile addition to sweet and savory meals alike. Raw, roasted, or ground into nut butter, nuts are a versatile food.

Just 28 grams (one ounce) of raw cashews provide:

• Calories: 155
• Fat: 12 grams
• Protein: 5 grams
• Carbs: 9 grams
• Fiber: 1 gram
• Vitamin K: 8% of the DV
• Magnesium: 20% of the DV
• Manganese: 20% of the DV

These nuts are rich in protein, vitamin K, magnesium, and manganese, all of which contribute to strong bones.

Several studies have looked at the effects of cashew-rich diets on metabolic syndrome, a group of symptoms that include high blood pressure, high blood fat levels, high blood sugar, and excess belly fat that raises the risk of cardiovascular disease and type 2 diabetes.

In a meta-analysis of five trials, researchers discovered that cashew consumption was associated with significantly lower blood pressure and lipid levels.

The consumption of cashews has been shown in a meta-analysis of five trials to significantly lower both blood pressure and lipid levels.

However, several studies have shown conflicting findings, suggesting that more investigation is required.

Peanuts

Peanuts are technically legumes, but they share many of the same health advantages and culinary applications as tree nuts and have a nutritional profile that is quite similar to that of other nuts.

The approximate nutritional makeup of one ounce (28.35 grams) of raw peanuts is as follows:

• Calories: 162
• Fat: 13.5 grams
• Protein: 7 grams
• Carbs: 6 grams
• Fiber: 2.5 grams
• Vitamin B3 (niacin): 23% of the DV
• Vitamin B9 (folate): 17% of the DV
• Magnesium: 12% of the DV

In addition to being high in folate, a B vitamin essential for fetal and placental development, peanuts are a good source of plant protein that can help you feel full.

Furthermore, eating a lot of nuts, such as peanuts, may be good for your heart.

Researchers found that those who consumed peanuts and tree nuts at least twice weekly had a 19% decreased chance of developing cardiovascular disease compared to those who did not.

Hazelnuts

You may find healthy fats, protein, and fiber in hazelnuts, making them a very nutritious food choice. What may be found in just 1 ounce (28 grams) ?

• Calories: 178
• Fat: 17 grams
• Protein: 4 grams
• Carbs: 5 grams
• Fiber: 3 grams
• Vitamin E: 28% of the DV
• Magnesium: 11% of the DV
• Manganese: 76% of the DV

In addition to their nutritional value, hazelnuts are also rich in plant chemicals with antioxidant and anti-inflammatory benefits, such as gallic acid, epicatechin, caffeic acid, and quercetin.

So, adding these nuts to your diet could enhance their quality and boost your antioxidant consumption.

One analysis also suggests that a diet rich in hazelnuts can help lower risk factors for cardiovascular disease, such as high levels of LDL (bad) cholesterol and total cholesterol.

Pecans

The mild flavor of pecans makes them a great addition to baked goods, pies, salads, and even grain foods.

The nutritional value of a single ounce (28 grams) of roasted pecans is as follows:

• Calories: 201
• Fat: 21 grams
• Protein: 3 grams
• Carbs: 4 grams
• Fiber: 3 grams
• Vitamin B1 (thiamine): 11% of the DV
• Zinc: 13% of the DV
• Manganese: 48% of the DV

Pecans, like other nuts, have a lot of beneficial nutrients.

The mineral zinc, found in abundance in these, is essential for proper immune system function, wound healing, DNA synthesis, and normal growth and development.

Furthermore, several studies have found that eating pecans is good for your heart.

Consumption of pecans regularly was associated with significant decreases in LDL (bad) cholesterol and triglyceride levels in a short, 8-week study of 56 adults at risk of heart disease.

Macadamia Nuts

Macadamia nuts are rich in nutrients and have a buttery feel. Only 28.35 grams (about 1 ounce) provides:

• Calories: 204
• Fat: 21.5 grams
• Protein: 2 grams
• Carbs: 4 grams
• Fiber: 2.5 grams
• Vitamin B1 (thiamine): 28% of the DV
• Manganese: 51% of the DV
• Copper: 24% of the DV

Because they are lower in carbohydrates than many other nuts while still being high in beneficial fats, these nuts are a favorite among individuals who are trying to cut back on their nut intake.

Some research suggests that including macadamia nuts in your diet could have positive effects on your health. The consumption of tree nuts, such as macadamia nuts, has been linked to a decrease in LDL (bad) cholesterol, triglycerides, and blood sugar, according to several scientific research.

Brazil Nuts

Brazil nuts are high in several minerals, including the mineral selenium.

A single serving size is 1 ounce (28 grams), which includes:

• Calories: 187
• Fat: 19 grams
• Protein: 4 grams
• Carbs: 3 grams
• Fiber: 2 grams
• Vitamin E: 11% of the DV
• Magnesium: 25% of the DV
• Selenium: 989% of the DV

Vitamin E and magnesium, a mineral necessary for regulating blood sugar and blood pressure, neuron function, and energy production, are both abundant in brazil nuts.

In addition, selenium, a mineral essential for thyroid hormone synthesis and DNA synthesis, is abundant in these nuts and makes them one of the healthiest snack options.

To avoid selenium poisoning, which can occur at dietary levels above 400 mcg, restrict daily nut consumption to a manageable handful.

Even yet, selenium pills are more likely to cause this problem than food sources.

This element acts as a potent antioxidant and may provide protection against oxidative damage; nevertheless, the selenium concentration in Brazil nuts is highly variable and dependent on numerous circumstances.