The Best Nuts for Your Health: Benefits, Nutritional Value, and How to Choose the Right Type for You

Nuts are among the most nutrient-dense natural foods, offering a balanced combination of healthy fats, protein, fiber, vitamins, and essential minerals. Despite their small size, eating a moderate amount of nuts daily can support heart health, boost brain function, strengthen immunity, and help with weight management. With so many varieties available, you may wonder: Which nuts are best for your health?

Here is a comprehensive guide to the top types of nuts, their benefits, and the healthiest ways to include them in your diet.

How Nuts Support Women’s Health

Even a small handful of nuts can keep you full for hours—helping with weight control, stabilizing blood sugar, and protecting your heart. Here are the top nuts and what each one offers:

1. Cashews

Cashews are loved for their creamy flavor and impressive health benefits.

Benefits:

• Rich in heart-healthy monounsaturated fats that help reduce LDL (“bad”) cholesterol

• Strengthen bones thanks to their magnesium content

• Support healthy skin with antioxidant properties

• Boost immunity and provide iron and zinc

• Great for plant-based diets due to their mineral content

2. Almonds

One of the most nutritious nuts, almonds are packed with essential vitamins and minerals.

Benefits:

• High in vitamin E, a powerful antioxidant for glowing, youthful skin

• Improve digestion due to their high fiber content

• Support heart health with monounsaturated fats

• Boost memory and brain function

• Provide calcium and magnesium for healthy bones

3. Pistachios

Pistachios are low in calories compared to other nuts and rich in nutrients.

Benefits:

• Contain omega-3 fatty acids that reduce inflammation

• Support heart health

• Improve digestion with fiber

• Strengthen immunity

• Promote eye health thanks to lutein and zeaxanthin

• High in protein and help increase satiety

4. Pecans

Pecans are rich in healthy fats and magnesium, supporting heart and brain health.

Benefits:

• Improve cognitive function

• Lower cholesterol

• Support digestion due to their fiber content

5. Walnuts

Walnuts are one of the best nuts for heart and brain health.

Benefits:

• Extremely rich in omega-3 fatty acids

• Reduce inflammation

• Support immunity

• Promote healthy brain function

6. Hazelnuts

Benefits:

• Rich in vitamins B and E

• Support heart health

• Reduce oxidative stress

• Promote healthy skin and hair

7. Macadamia Nuts

Benefits:

• High in monounsaturated fats

• Improve cholesterol levels

• Support heart health

8. Mixed Nuts

A combination of almonds, cashews, walnuts, pistachios, and pecans provides a powerful blend of nutrients.

Benefits:

• Support heart health

• Strengthen bones

• Offer diverse vitamins and minerals

9. Brazil Nuts

Brazil nuts are extremely rich in selenium, an essential antioxidant mineral.

Benefits:

• Boost immunity

• Reduce inflammation

• Improve cholesterol levels

• Support thyroid function

• Help protect cells from oxidative stress

Nutritional value per 100g:

• 588 calories

• 52.94g fat

• 3.53g protein

• 23.53g carbohydrates

• 5.9g fiber

• 2.94mg iron

• 588mg potassium

10. Peanuts

Technically a legume, peanuts offer similar nutritional benefits to tree nuts.

Benefits:

• Linked to lower overall mortality rates

• May reduce type 2 diabetes risk, especially in women

• High in protein, fiber, and healthy fats

Nutritional value per 100g (roasted):

• 656 calories

• 56.25g fat

• 25g protein

• 18.75g carbohydrates

• 6.2g fiber

• 2.25mg iron

Health Benefits of Nuts (According to Harvard Health)

• Rich in nutrients: High in healthy fats, vitamin E, magnesium, and selenium

• Packed with antioxidants: Especially polyphenols that protect cells

• Promote weight loss: Some calories are not fully absorbed by the body

• Improve cholesterol levels: Lower LDL and raise HDL

• Regulate blood sugar: Beneficial for people with type 2 diabetes

• Reduce inflammation: Especially in chronic health conditions

• High in fiber: Supports digestion and increases satiety

How to Choose the Best Nuts for Your Goals

• For heart health: Walnuts, almonds, macadamia nuts

• For weight loss and satiety: Pistachios and almonds

• For immunity and energy: Cashews and hazelnuts

• For brain health: Walnuts (top choice)

✔ Tip:

Eat one small handful per day of unsalted, raw, or dry-roasted nuts for maximum benefit.