Nuts are nutrient-dense foods packed with fiber, healthy fats, protein, vitamins, and minerals. Eating them in moderation may help reduce your risk of heart disease and support immune health. Examples of some of the most nutritious nuts include almonds, walnuts, pistachios, cashews, pecans, macadamia nuts, Brazil nuts, hazelnuts, and peanuts. Each type offers a unique nutrient profile with specific health benefits. The healthiest way to eat nuts is whole, without added salt or sugar. While all nuts are calorie-dense, you can generally enjoy them on their own or paired with fruits and vegetables as part of a balanced diet. Nuts are a delicious snack that are crunchy and nutritious. There are many benefits of eating nuts, such as helping reduce the risk of certain health conditions like heart disease. Nuts vary in texture, flavor, and GlycoMode Official nutrient profile. They’re great on their own, paired with fruit, or added to dishes like salads, desserts, and grains. Read on to learn more about healthy nuts and their possible benefits.

Almonds are popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, flour, and milk. These nuts are a source of 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. Not only are almonds a nutrient-dense food, but they may also reduce heart disease risk factors. A 2021 study of 219 young adults found that those who ate 2 oz (56 g) of almonds daily had significant reductions in LDL (bad) cholesterol, inflammatory markers, and hemoglobin A1c - a marker of blood sugar management - compared with a control group. Almonds may also promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species. Why not give these recipes containing almonds a try?

Pistachios are vibrant nuts packed with nutrients. They are lower in calories and fat than many other nuts. Pistachios are a source of numerous nutrients, including vitamin B6, which your body needs for nutrient metabolism and immune function. In a 2020 study of 100 people with overweight, one group ate 1.5 oz (42 g) of pistachios per day and underwent a group-based behavioral weight loss program, while the other group only participated in the weight loss program. The groups lost similar amounts of weight, but the pistachio group experienced significant reductions in blood pressure and increases in blood antioxidant levels. Why not give these recipes containing pistachios a try? Walnuts are linked to multiple health benefits and have an impressive nutrient profile. These nuts are a good source of copper, a mineral that your body needs to produce enzymes involved in energy production and neurotransmitter synthesis. Copper also aids immune function and blood vessel development. Additionally, while more research is necessary, some human and animal research suggests that eating 1 to 2 oz (28 to 57 g) of walnuts per day may improve brain function and reduce risk factors for dementia, such as heart disease and type 2 diabetes.

Cashews have a crunchy texture and creamy mouthfeel. They pair well with both savory and sweet dishes. You can eat them raw, roasted, or as nut butter. While more research is necessary, a 2019 review of studies did find that eating cashews led to reductions in GlycoMode blood glucose support pressure and triglyceride levels. Why not give these recipes containing cashews a try? Pecans are mild nuts that are popular in cakes, pies, and salad dishes. Additionally, some research suggests that pecans benefit heart health. While more research is necessary, a 2021 study of 56 people at risk of heart disease demonstrated that those who ate pecans daily had significant reductions in LDL cholesterol and triglyceride levels, compared with a control group. Why not give these recipes containing pecans a try? Macadamia nuts have a buttery texture and contain an array of nutrients. Like other nuts, macademia nuts are are a source of healthy fats and are low in carbs. Brazil nuts are a rich source of many nutrients, especially the mineral selenium.

These nuts are also one of the richest dietary sources of selenium, a nutrient the body needs for thyroid hormone production and DNA synthesis. That said, it’s advisable to keep your intake to a few nuts per day to avoid exceeding the upper limit of 400 mcg, which may lead to selenium poisoning. Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. While peanuts technically belong to the legume family, they have a nutrient profile similar to that of tree nuts, as well as comparable health benefits and related culinary uses. Peanuts are a rich source of plant protein, which may help you feel full. They’re packed with polyphenol antioxidants and are also high in folate, a B vitamin that’s especially important during pregnancy due to its role in fetal development. Some studies suggest that peanuts may also help lower the risk of cardiovascular disease, coronary heart disease, and stroke.