Nuts are packed with health benefits. How can each of them improve diets?
Nut consumption has been associated with multiple health benefits, including a lower risk of heart disease and early death.
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Nuts are a source of unsaturated fats, fibre, plant proteins, micronutrients, and antioxidants.
Regular nut intake is linked to reduced cardiovascular disease, coronary heart disease, “bad” cholesterol, and triglycerides – the most common fat in blood.
Due to nuts’ high energy density, many believe they cause weight gain; however, the opposite is true, as nuts control satiety and promote healthy weight management when eaten in moderation.
While overall consumption of nuts is beneficial, not every nut helps in the same way or to the same degree.
Which nuts are the best for our health, and how can incorporating them in diets help the body?
Pecan nuts
Eating pecan nuts as part of a healthy diet can support key markers associated with cardiovascular health, particularly blood lipids, according to recent research by the Illinois Institute of Technology in Chicago.
Pecans contain high levels of polyphenols, a type of antioxidant, and other bioactive components that boost antioxidant activity and help reduce lipid oxidation.
Walnuts
Walnuts are the only nut with a United States Food and Drug Administration (FDA) approved health claim for heart disease reduction.
They deliver multiple health benefits due to their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, linked to benefits for heart, brain, and metabolic health.
Clinical trials have shown walnuts’ potential to reduce “bad cholesterol,” with a serving of more than 30 grams a day.
Traditionally linked to memory boosts, research confirms that people who eat walnuts score higher on memory and processing speed tests.
Almonds
Almonds offer nutrient-dense benefits, particularly for heart health, weight management, and antioxidant protection.
They contain among the highest amounts of fibre among tree nuts – supporting metabolic, cardiovascular, gut, and overall health by helping with digestion, blood sugar control, and microbiome support.
Almonds are also a good source of vitamin E, which acts as an antioxidant to protect the cells against oxidative damage.
A dose of 42–50 grams per day has shown the most favourable effects.
Pistachios
Pistachios are rich in antioxidants and have a high calorie-to-protein ratio. They provide vitamin B and folate, which are key for core cellular processes such as DNA repair and red blood cell production.
They are among the nuts with the highest content of valine, an essential amino acid that aids muscle repair and growth.
Brazil nuts
Brazil nuts, originally from the Berthilletia excelsa tree in the Amazon rainforest, are one of the richest food sources of selenium, an essential mineral that the body cannot produce or store in large amounts.
Selenium acts as an antioxidant and supports immune function.
Brazil nuts can be toxic in large quantities and should be limited to one or two a day.
