Nuts are one of the healthiest foods to snack on, but there are no surprises there. Rich in fiber, plant protein, fats and essential micronutrients, it’s more surprising that nuts aren’t made a staple in balanced diets, sans those of people allergic to them.

Shanna Koenig Camuso, a certified nutrition consultant and a plant-based food expert, explains that nuts get a bad rap because of their high fat content. But it’s not the amount of fats that make the difference. It’s the kind of fat consumed, she adds.

Trans and saturated fats, for instance, such as those found in fried and processed foods, can lead to high cholesterol and heart problems. But good fats, such as those found in nuts and seeds, can reduce bad cholesterol and promote optimal heart health, among others.

Nuts are also satiating, Camuso adds, so eating just a small amount can keep the stomach full for longer periods. For this reason, it’s impossible for a person to eat too much nuts that he or she ends up gaining a couple of pounds, as is the common fear of most people.

Best nuts for optimal health

There are no “bad” nuts, but some are healthier than others. Despite sharing some important macronutrients, nuts still differ in terms of nutrition. Some might contain more fiber or fats than others, and some might offer more protein.

That being said, there are no “right” or better nuts to eat, so feel free to mix them up as needed. Pack a handful of mixed nuts into a portable container for a simple trail mix, or crush and toss them into salads.

Here are 10 of the healthiest nuts, according to Isadora Baum, a Chicago-based certified health coach.

Almonds

There’s good reason almonds get most of the hype among all of the other nuts. These offer the most fiber out of the others listed here at an incredible 3.5 g per one-ounce cup of almonds.

This means that snacking on almonds on the regular can promote better digestion and maintain optimal gut health in the long run. That same one-ounce cup of almonds also offers 60 percent of the daily value of vitamin E, a potent antioxidant that repairs damaged cells.

Brazil nuts

Brazil nuts are most noted for their rich selenium content. In fact, it is the richest food course of this essential trace mineral. Besides promoting metabolism, selenium also boosts vitamin E absorption. Plus, selenium is crucial for cancer prevention and hormone production.

But take note that Brazil nuts are about the size of a garlic clove, so don’t go around eating them like almonds and other smaller nuts.

Macadamia nuts

Macadamia nuts contain the highest amount of calories at 160–200 calories per ounce (10–12 nuts). These nuts also contain the most monounsaturated fat of all nuts, but this is a good thing.

Monounsaturated fats are considered good fats, and these can be found in other health foods like olive oil, fish and avocados. You’d also be getting other important micronutrients from eating macadamia nuts, such as manganese, copper and thiamin or vitamin B1.

Peanuts

Peanuts are legumes in disguise and this explains their high protein content. In fact, peanuts have the most protein out of the nuts on this list at 7 g per one-ounce serving. Peanuts are also most noted for their high amounts of folate, an essential nutrient for protection against dementia, colorectal cancer and birth defects.

Recent studies also found that regular peanut consumption can reduce age-related diseases and premature death and lead to better health in later life.

Pistachios

Pistachios are among the richest sources of plant compounds called lutein and zeaxanthin. Both of these compounds act as antioxidants that help maintain good eyesight and protect against eye disorders and complications.

Pecans

One of the more fiber-rich tree nuts, pecans contain significant amounts of monounsaturated fats, vitamin E and thiamin. Mix them into soups, yogurt and oatmeal or crush and sprinkle them on salads and side dishes.

Pine nuts

Pine nuts are great for replenishing iron levels as each one-ounce serving contains almost 8 g of the mineral.

Iron is an essential element for red blood cell production, and it also participates in other important metabolic processes like oxygen transport and DNA synthesis.

Hazelnuts

High cholesterol? Just eat hazelnuts. The most abundant antioxidants in hazelnuts are classified as phenolic compounds. These organic compounds have been proven to help reduce cholesterol and inflammation that can cause cardiometabolic conditions.

Walnuts

These brain-shaped nuts contain the highest amount of polyunsaturated fats that promote optimal heart health, such as the omega-3 fatty acids that are typically found in fish. In fact, these are the only nuts that provide omega-3 fatty acids at all.

Cashews

Cashews are low in both calories and fats but high in protein and iron. In fact, cashews have the highest amount of iron per ounce. These nuts are also a great source of immune-boosting minerals, such as zinc, copper and magnesium.

Nuts contain a range of essential macro- and micronutrients. Incorporate them into a balanced diet of plant-based foods to maximize their health benefits.

Sources:

GatherNuts.com

WomensHealthMag.com

Hindawi.com