5 Nuts to Eat for Better Health

Crunchy, filling, and nutritious, nuts are a fantastic food to have on hand.

They’re a good source of fibre, healthy fats, and plant protein. Plus, they’re great on their own, paired with fruit, or added to dishes like salads, desserts, and grains.

What’s more, research suggests that eating more nuts may support a healthy body weight and help reduce your risk of certain health conditions, including heart disease.

#1 Almonds

Almonds are incredibly popular due to their flavour, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, almond flour, and almond milk.

These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. This vitamin also supports immune function and cellular communication.

A 12-week study in 219 young adults found that those who ate 2 ounces (56 grams) of almonds daily had significant reductions in LDL (bad) cholesterol, inflammatory markers, and haemoglobin A1c — a marker of blood sugar control — compared with a control group.

#2 Pistachios

Pistachios, whose name is derived from the Greek word pistákion, which means “the green nut”. These have been eaten since 6,000 B.C. These vibrant nuts are packed with nutrients but lower in calories and fat than many other nuts.

Pistachios are a good source of numerous nutrients, including vitamin B6, which your body needs for nutrient metabolism and immune function. Additionally, these nuts are rich in plant compounds like the carotenoids lutein and zeaxanthin, as well as anthocyanins, flavonoids, and proanthocyanidins, all of which have significant antioxidant and anti-inflammatory properties

In a 4-month study including 100 overweight people, one group ate 1.5 ounces (42 grams) of pistachios per day and underwent a group-based behavioural weight loss program, while the other group only participated in the weight loss program.

#3 Walnuts

Walnuts are linked to multiple health benefits and have an impressive nutrient profile.

These nuts are an excellent source of copper, a mineral that your body needs to produce enzymes involved in energy production and neurotransmitter synthesis. Copper also aids immune function, blood vessel development, and more.

Walnuts have been shown to benefit heart health and may reduce several heart disease risk factors, including elevated blood pressure, LDL (bad) cholesterol, and triglyceride levels.

Additionally, human and animal research suggests that eating 1–2 ounces (28–57 grams) of walnuts per day may improve brain function and reduce risk factors for dementia, such as heart disease and type 2 diabetes (Although these findings are promising, more studies are needed.

#4 Cashews

Cashews have a crunchy texture and creamy mouthfeel that pair well with both savory and sweet dishes. You can eat them raw, roasted, or as nut butter.

Several studies have examined whether diets high in cashews improve symptoms of metabolic syndrome, a cluster of symptoms like elevated blood pressure, blood fat levels, blood sugar, and belly fat that increase your risk of heart disease and diabetes.

Some studies suggest that cashews may improve blood fat levels and reduce blood pressure. They also provide vitamin K and minerals like magnesium and manganese.

#5 Pecans

Like other nuts, pecans are rich in healthy fats, fibre, vitamins, and minerals. They’re a good source of the mineral zinc, which plays an important role in immune function, wound healing, DNA synthesis, and growth and development.

Additionally, some research suggests that pecans benefit heart health. A small, 8-week study in 56 people at risk of heart disease demonstrated that those who ate pecans daily had significant reductions in LDL (bad) cholesterol and triglyceride levels, compared with a control group.