Here, functional nutrition experts weigh in on the healthiest nuts for your heart, skin health, brain functioning, and beyond. In conversation with mbg, Maya Feller, M.S., R.D., CDN, explains that nuts are loaded with plant-based forms of heart-healthy fats, including both saturated and unsaturated fats. Certain nuts, Feller says, also provide high amounts of omega-3 fatty acids (an essential fatty acid the human body does not naturally produce but needs to obtain through food sources), antioxidants (a win for your immune system2), and prebiotic fiber to not only help keep you full but to also serve as “nourishment for the beneficial bacteria in the gut.” But while nuts contain a slew of health benefits, you want to incorporate them into your diet in moderation. The appropriate serving size to reap the aforementioned health benefits will depend on the nut you’re eating, but registered dietitian nutritionist Maggie Michalczyk, RDN, says roughly a handful is a good estimation. However, because each nut offers a different set of nutritional values, Feller tells mbg that the nut that is best for you whittles down to your health needs, likes, and dislikes. “Nuts are a wonderful source of plant-based proteins, heart-healthy fats, vitamins, minerals, and fiber. Each contains carrying amounts of these nutrients,” Feller says, adding, “[but] I wouldn’t say one is more healthy than another. I would rather encourage people to find nuts that they enjoy and incorporate them into their eating pattern.” Depending on your health goals, the nutritional profile of some nuts may be more beneficial than others. Ahead, experts break down some of the most nutritious nuts and how they can affect your health. “[Almonds] are the nut with the most vitamin E, an antioxidant which supports skin health by protecting skin cells from the damaging effects of free radicals caused by pollution, UV rays, cigarette smoke, and other factors,” says Michalczyk, and there’s research to back this up. For example, a 2019 study4 published in the journal Phytother Research found wrinkle severity reduced when a randomized control trial of 50 postmenopausal women consume 20% of their daily calories in almonds for 16 weeks. For instance, according to a 2022 randomized clinical trial and meta-analysis6, consuming 25 grams (a little under an ounce) of peanuts every day could help reduce cholesterol levels, thanks to the superfood’s healthy amount of monounsaturated and polyunsaturated fats. And, in addition to its cardiac benefits, research suggests that the bioactive compounds in peanuts can help reduce stress levels, as well as improve memory. Aside from their being loaded with magnesium, which supports muscle relaxation, nerve function, and energy production, plus iron, which is great for the immune system, studies8 show that cashews can help reduce cholesterol levels and therefore keep blood pressure levels stable as well. This is because pistachios are a “complete” plant-based protein source, meaning they have “the full amino acid profile and supply 6 g of plant-based protein9 per serving,” Feller explains. Pistachios are also a good source of fiber and a great source of healthy fats, making them a satiating snack if you’re on the go or in need of a quick energy boost. Walnuts are also rich in alpha-linolenic acid, a type of omega-3 polyunsaturated fat, which professor and director of the master in nutrition and dietetics program at Virginia Tech Enette Larson-Meyer, Ph.D., R.D., previously told mbg is associated with helping prevent cognitive decline12. One 2018 study14 published in the journal Nutrients also found that a pecan-rich diet helped lower the risk of cardiometabolic disease in healthy middle-aged and older adults who were overweight or obese. Macadamia nuts are also the nut with the lowest amount of carbohydrates, which Ella Davar, R.D., CDN, CHC, says, makes it “a preferable snack for those trying to achieve ketosis and following a keto diet.” But beyond their size, Brazil nuts’ claim to fame is their selenium content. Selenium is an essential trace element that encourages hormone balance, specifically that of the thyroid17. The U.S. Department of Health & Human Services18 recommends the average adult consume 55 micrograms of selenium per day; one Brazil nut contains 90 micrograms, which is why Katie Lemons, the functional medicine expert behind the Twist of Lemons Instagram account, previously told mbg she recommends eating one to two Brazil nuts every day as a whole food selenium supplement.
