Don’t know how many healthy nuts to eat to max out its benefits? Here’s an approximation of the daily recommended 30g (a small handful) of healthy nuts:
- 20 almonds
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 tablespoons of pine nuts
- 30 pistachio kernels
- 9 walnut kernels
- a small handful of mixed nuts or about two of each of the ten nut varieties
This is the definitive guide to healthy nuts. After reading all there is to know about nuts for your health, you’ll never want to go a day without them. Vermi Food has an extensive range of healthy nut mixes suited for all ages. They’re deceivingly delicious considering the health benefits they offer.
If you want to know more about nuts for your health, keep reading!
There is a long list of healthy nut health benefits. Nuts are so good for your overall health. Choose nuts that have been minimally processed and have no added ingredients. Healthy minimally processed nuts will max out the benefits for you.
The list of nut health benefits goes on and on. It’s a surprise not as many people know of them. Here’s a short video summing up some of the many benefits healthy nuts have to offer.
If you want to know more, here are a few of the many health benefits that healthy nuts offer.
Nuts Keep the Cholesterol Healthy
Did you know healthy nuts can maintain your body’s cholesterol levels? They’ve been proven to reduce overall cholesterol levels greatly. Eating nuts increases good HDL cholesterol and reduces bad LDL cholesterol.
Almonds, pistachios, walnuts, cashews, pecans, macadamias, brazil nuts, hazelnuts, you name it! It is recommended to eat more than 1 ounce (28 grams) a day to max out these cholesterol controlling benefits. Ideally, try getting in 2-3 ounces (56-84 grams) a day.
Nuts Are Nutrient and Antioxidant Rich
Healthy nuts are a superfood that is highly nutritious. They’re all the good nutrients, vitamins, and minerals packaged in a tiny morsel of nuttiness. Nuts are a great source of protein and dietary fiber. They’re also packed with good monounsaturated, omega 3 and alpha-linoleic acid (ALA) fats.
Besides that, they’re vitamin and mineral rich. Eating nuts regularly will fill nourish your body with vitamin E, magnesium, phosphorus, selenium, and other good things.
To add, nuts are packed with antioxidants. Healthy nuts have polyphenols that can fight free radicals within your body. Did you know nuts are better at fighting free radicals than fish?
Nuts Prevent Chronic Illness
A handful of nuts a day keeps the doctor away. It’s true. The number of studies that have found regular nut consumption to prevent chronic illnesses is astounding. These studies show people who eat nuts regularly live longer than those who don’t.
Healthy nuts reduce blood pressure, blood sugar, and cholesterol. All these are risk factors for many chronic illnesses like cancer, metabolic syndrome, stroke, and heart disease. Regular nut intake reduces the risk of heart disease by 30-50%. Did you know a healthy nut rich diet produced similar effects to a heart-healthy diet recommended by the American Heart Association?
More than an ounce of pistachios or macadamias a day will improve heart health. Another thing to note is that mothers who ate nuts regularly during pregnancy have healthier babies. Their babies were found to have lower asthma and allergic disease rates.
Nuts Keep the Blood Sugar in Check
If you worry about your blood sugar levels, you should incorporate more healthy nuts into your diet. Nuts can prevent diabetes. Almonds and pistachios lower the rise in blood sugar levels after a meal. A study has proven that eating 25 grams of pistachios twice a day decreases fasting blood sugar too.
Anyone with type 2 diabetes should eat more nuts. Nuts are able to reduce inflammation in people with type 2 diabetes. Even those without this illness should eat more nuts for their blood level controlling abilities. Did you know nuts can enhance insulin sensitivity? Eat one ounce with your meal daily to max out these benefits.
Nuts Improve Digestion
Nuts being a great source of fiber will ease digestion. A fiber-rich diet will improve bowel movements. Be sure to pair it with keeping hydrated. Fiber and water go hand in hand to improve digestion.
Healthy nuts have a great effect on gut bacteria too. Eating nuts can support the growth of beneficial gut bacteria like Bifidobacteria and Lactobacillus. No need to spend on expensive probiotic supplements if you just snack on nuts regularly.
Nuts Help You Lose Weight
Nuts are a rather calorie-rich food. So, many people have the misconception that eating too many nuts will make you gain weight. However, nuts may actually help you lose weight. A study found that regular nut eaters actually had 31% less likelihood to gain weight than those who didn’t eat nuts. Many studies prove regular nut consumption is not linked to weight gain. Nuts boost weight loss.
How? Healthy nuts curb appetite and make you feel fuller for longer. People who eat nuts as a snack naturally eat fewer calories in a day. That fullness makes people reduce intakes of other food. Also, you burn more calories when you eat meals with fats from nuts than other sources.
Healthy nuts are rich in the Omega-3 fatty acid, DHA. They can protect brain health, improve cognitive performance, and prevent brain declining conditions. Studies have found mothers who eat more nuts have smarter babies. Also, study on college students found those who ate more nuts had better brain cognition.
Nuts good for the brain have high levels of vitamin E. Vitamin E is known for increasing brain longevity. You have a lower risk of age-related cognitive decline. Studies also found that Vitamin E improves memory and verbal measures.
Nutrients Packed in Healthy Nuts
Not many are aware of the many nut nutrients contained in healthy nuts. Almonds, Cashew, Hazelnuts, Pecans, Brazil nuts, Pistachios, and the like are rich in nut vitamins and nut minerals. Nuts are a great source of plant protein and healthy fats. On top of that, they have so many essential antioxidants.
Here’s a quick rundown of the nut nutrients and nut vitamins in healthy nuts:
- Almonds: protein, calcium, vitamin E and B
- Brazil nuts: fiber and selenium. Just two brazil nuts a day provides 100% RDI for selenium for an adult
- Cashews: non-haem (plant-based) iron and a low GI rating
- Chestnuts: low GI, fiber and vitamin C (although much vitamin C is lost during cooking)
- Hazelnuts: fiber, potassium, B-folate, vitamin E
- Macadamias: highest in monounsaturated fats, thiamin, and manganese
- Pecans: fiber and antioxidants
- Pine nuts: vitamin E and the arginine amino acid
- Pistachios: protein, potassium, plant sterols, antioxidant resveratrol, and vitamins B6, B9, and B-folate
- Walnuts: alpha-linoleic acid (ALA), plant omega-3 and antioxidants
To know more about the many beneficial healthy nut nutrients, keep reading!
Nuts Are a High Protein Food
Healthy nuts are one of the best plant protein sources. A recommended daily serving of nuts is
about a handful or 28 grams. This handful equals about ⅛ of your recommended daily protein intake. Nuts also have beneficial amino acids (a monomer of protein). Some nuts contain the amino acid arginine. In your body, it converts into nitric oxide which helps keep your blood vessels elastic. Therefore it reduces your risk of atherosclerosis (hardening of the arteries).
Here are healthy nuts and their respective protein contents per 100g serving:
- Peanuts – 25.80 g
- Almonds – 21.15 g
- Pistachios – 20.16 g
- Cashews – 18.22 g
- Walnuts – 15.23 g
- Hazelnuts – 14.95 g
- Pine Nuts – 13.7 g
- Pecans – 9.2 g
- Macadamia – 7.9 g
Nuts Are a Great Source of Healthy Fats
Fat used to be considered the bane of healthy diets. Not all fats are bad! A diet rich in healthy fats is highly recommended. Healthy nuts are one of the best ways to get healthy fats into your diet.
Nuts are packed with Omega-3 fats, DHA and ALA. These fats are great for brain health. They improve brain power and longevity. Nuts also contain Omega-6 fats. Besides that, nuts have good monounsaturated and polyunsaturated fats that regulate blood cholesterol.
Nuts are Vitamin Packed
Healthy nuts are the richest in vitamin E among other vitamins. Vitamin E is essential for brain health, power, and longevity. To add, it’s a strong antioxidant that protects your skin against UV and free radical damage.
Nuts also contain several B group vitamins. Among them are B6, B-folate, and B9. These help your body produce and maintain new cells. These B vitamins also help prevent changes to your DNA that may lead to cancer.
Besides that, healthy nuts are a rich source of antioxidant vitamins. Which, when consumed regularly can prevent heart disease, cancer, and other diseases. Always opt for raw nuts where possible. Roasting does reduce the water content of nuts and concentrates the nutrients. But, it also reduces the concentration of several vitamins as they are not heat stable.
Nuts Are Mineral Rich
Healthy nuts are rich in various minerals. All of which are essential for maintaining healthy bodily functions. Nuts contain Calcium and Phosphorus, essential for bone and teeth health. Nuts are also rich in Copper, Manganese, and Selenium, strong antioxidant minerals.
Nuts are very rich in Potassium which assists the body in maintaining healthy blood pressure. A 100g serving of pistachios will give you a healthy 1025mg of Potassium. Nuts have Iron, essential for healthy blood. The Zinc contents in nuts can help boost your immune system. Lastly, it has Magnesium which is essential for normal nerve and muscular functions throughout your body.
The Top 10 Healthiest Nuts
It’s important to know which healthy nuts to eat to max out their benefits. Not all nuts are created equal. Some are more nutritious than others. Here’s a list of the healthiest nuts you can eat.
Almonds are probably the healthiest nut out there. They are the highest in protein and calcium content. Almonds are a highly recommended weight-loss snack. They have the lowest calorific value of any healthy nut. They can aid weight loss by curbing appetite and boost fat burning.
Almonds are the best disease-preventing nut. They have been proven to prevent heart disease and diabetes. They also prevent high cholesterol and high blood pressure. They’re packed with vitamins and minerals. Almonds contain vitamins B and E. Both of these are great for your skin, brain, and overall health.
Walnuts are the most recommended healthy nut for brain health and longevity. Funnily enough, they slightly look like brains. They contain the highest amounts of healthy fats alpha-linolenic acid, an omega-3. Both of these are which is great for your heart and brain.
Walnuts are rich in antioxidants. The antioxidants walnuts contain maintain your body’s total cholesterol. Walnuts reduce bad cholesterol and increase good cholesterol within your body. This decreases the risk of heart disease.
Besides that, walnuts are great at reducing inflammation. Which, can contribute to many chronic diseases.
Pecans are the best healthiest nut when it comes to dietary fiber content. They are fiber dense and great for your digestion. It also helps flush your body of toxins. The fiber content in pecans also boosts the growth of beneficial gut bacteria. This further improves your digestion.
Besides that, pecans are rich in essential vitamins, minerals, and antioxidants. The antioxidants in pecans can reduce the risk of heart disease and cancer.
Many of us probably don’t know what a brazil nut is. You should definitely give this creamy healthy nut more attention. It has incredible health benefits.
The highlight for brazil nuts is it’s richest in the mineral selenium. Selenium is highly beneficial for cognitive function. It also keeps you fertile and boosts fertility. So, newlyweds and married couples you know what to do. Also, did you know brazil nuts help prevent prostate cancer in men?
Selenium also acts as a strong antioxidant. It reduces cholesterol levels and oxidative stress in your body. Besides that, the brazil nuts can improve the function of your blood vessels. They also reduce inflammation which prevents chronic diseases.
Most of macadamia’s health benefits are related to heart health. A macadamia-rich diet is beneficial to heart health. It can produce similar effects to a heart-healthy diet recommended by the American Heart Association.
This healthy nut is high in healthy monounsaturated and polyunsaturated fat (MUFAs and PUFAs). These reduce the levels of bad cholesterol within your body. And, increase good cholesterol to maintain balanced cholesterol levels. Besides that, macadamias are full of essential vitamins and minerals. Such as vitamin E, Magnesium, and Manganese.
Hazelnuts are probably the most delicious healthy nut. They’re surprisingly good for you. They are packed with dietary fiber that’s good for your digestion. Hazelnuts also contain the vitamin B-folate. B-folate is highly beneficial to blood health. They also contain vitamin E which is good for your skin and brain health.
Hazelnuts are great for lowering bad cholesterol. Eating them can maintain the body’s cholesterol levels. They also have anti-inflammatory properties that prevent chronic illnesses.
You’re probably thinking it’s about time to start eating more Nutella. Yes, Nutella has hazelnuts but it’s also chock full of sugars and added oils. The best way to max out your hazelnut benefits is by eating a raw nut mix that has hazelnuts. However, if you say no to Nutella, make a homemade healthy version. Just be sure to skip the added oils and sugar.
Pistachios are probably one of the tastiest healthy nuts to snack on. Which is great considering how good they are for you. Pistachios are high in dietary fiber and can improve digestion. Yay for healthy bowel movement.
Pistachios can improve your body’s cholesterol levels. Eating 2-3 handfuls a day can increase good HDL cholesterol in your body. They also improve your blood pressure and body weight. Pistachios are great at reducing oxidative stress which leads to heart disease.
Pistachios are a good snack for diabetics. They can control your body’s blood sugar. Eating pistachios can reduce the rise in blood sugar after a meal.
The healthy nut cashews contain vitamin E which improves brain power and skin health. They’re high in Magnesium too. Magnesium is essential for maintaining muscle health. Cashews can improve blood pressure if you eat cashews regularly.
Besides that, cashews are rich in antioxidants that prevent chronic illnesses. Eating cashews can also increase the levels of good HDL cholesterol in your body. This leads to a reduced risk of heart disease.
Peanuts are probably the most popular healthy nut. Did you know peanuts are good for brain health? Peanuts are high in niacin. Which, prevents cognitive decline and its associated diseases like Alzheimer’s. Peanuts’ high vitamin E content also protects the brain from oxidative stress.
Higher peanut intake is associated with lower death rates. Eating peanuts can reduce the risk of heart disease, diabetes, and other illnesses. Mothers who ate peanut butter regularly during pregnancy gave birth to healthier babies. Their babies had lower asthma and allergic disease rates.
Peanut butter sounds like the ideal snack now right? If you love peanut butter, do opt for natural peanut butter with no additives. Many store-bought peanut butters contain a lot of added oils and sugars. Always read the labels before buying.
Chestnuts have the lowest fat content of any healthy nut. They’re high carb and make for a great every source. They’re also high fiber. Regular chestnut intake can reduce risk of constipation and intestinal complications.
Chestnuts are rich in vitamins and minerals. Chestnuts contain vitamin C a strong antioxidant. They also contain multiple vitamin Bs that promote healthy skin. Vitamin B also improves blood health and brain function. To add, chestnuts can reduce cholesterol levels. And, stabilize your body’s blood sugar levels.
Healthy nuts contain many essential vitamins and minerals. All can improve brain health and longevity. In the long run, they also boost brainpower. Multiple studies have shown increased nut intake is linked to better cognition. As well as, reduced risk of brain decline.
The flavonoids that nuts are rich in contribute to brain strength. These flavonoids enter and alter the area of the brain that is responsible for learning and memory. They also “birth” neurons and improve blood flow to the brain
Here are the best healthy nuts for brain health.
Walnuts and Pecans For Brain Performance
Walnuts and pecans are probably the best healthy nuts for brains. They’re rich in brain essential DHA and other polyunsaturated omega-3 acids. A serving (one handful) contains about 2.5 grams of omega-3. DHA is a type of Omega-3 fatty acid. DHA protects brain health and improves cognitive performance. It also prevents age-related cognitive decline. Mothers who got enough DHA throughout their pregnancy had smarter kids.
Walnuts also contain the antioxidants polyphenols and vitamin E. These beneficial antioxidants increase brainwave strength. Stronger brainwaves are related to better brainpower. To add, they increase learning ability and reduce anxiety.
How many walnuts do you need to eat to hit the daily recommended intake of DHA? Just a quarter cup of walnuts will do it.
Almonds and Hazelnuts For Brain Longevity
Almonds and Hazelnuts are two of the most concentrated sources of vitamin E available. They’re the best source of vitamin E among other healthy nuts. Vitamin E can prevent age-related cognitive decline. Eating more almonds and hazelnuts is good for brain longevity.
Frequent intake of vitamin E in these nuts improves memory and verbal measure. It also improves cognition. These healthy nuts also contain Manganese. Manganese improves brain activity and cognition.
So, how many almonds and hazelnuts do you need to eat to get brain gains? Just a quarter cup of either a day will give you half of the daily recommended intake of vitamin E.
Peanuts For Brain Power and Health
You’d think all the benefits of healthy nuts lie in the more expensive ones. However, the inexpensive and common peanuts pack a punch in benefits. Especially so for your brain.
Peanuts have high contents of niacin. Niacin prevents cognitive decline and related diseases. Eating peanuts regularly can prevent Alzheimer’s and Parkinson’s. Just a half cup of peanuts a day will give you half of your daily recommended intake of niacin.
Peanuts are also linked with improved intelligence. Mothers who regularly ate peanuts during pregnancy gave birth to smarter babies. Their babies were also born with lower rates of asthma and allergic diseases.
Healthy Nuts For Boosted Weightloss
Contrary to popular belief, nuts are an effective weightloss food. Regular nut intake is not associated with weight gain. People who eat more nuts have a lower risk of gaining weight. In fact, higher nut intake is commonly related to boosts in weight loss and lower body weight. Healthy nuts rich diets have been found to be more effective than low carb diets.
Nuts reduce appetite, curb cravings and increase the feeling of fullness. Nuts cause a reduction in the appetite-inducing hormone. So, healthy nuts are a highly recommended snack. Especially so if you’re trying to lose weight.
Walnuts For Weight Loss
Walnuts make you burn more calories after a meal. One study found participants to burn 28% more fat after a meal containing walnuts. This is compared to a meal with fat from other sources.
Walnuts are rich in the polyunsaturated fat, alpha-linoleic acid (ALA). One serving of walnuts contains 2.5 g of ALA. ALA can stimulate your body to lose weight faster. A study found women on a walnut rich diet lost more weight than those who weren’t.
Almonds For Weight Loss
Snacking on almonds can reduce hunger and cravings. That’s why they’re the ideal weight-loss snack. A study was done that compared an almond rich low carb diet with a normal low carb diet. Those on the almond rich diet had greater reductions in weight loss, waist size, fat mass, and blood pressure.
Being on a diet with almonds also reduced overall cholesterol. The almonds increase levels of good cholesterol. And, decrease levels of bad cholesterol. To add, a diet with almonds increases insulin sensitivity. Therefore, your body has lower blood sugar and won’t store as much fat.
Peanuts for Weight Loss
Peanuts should be a go-to snack when you’re trying to lose weight. People who eat peanuts as a snack generally consume fewer calories in a day. The high protein and unsaturated fat curbs appetite and makes you feel full.
Adding peanut oil into your diet can boost fat loss. A study found peanut oil increases calorie burning by 5% within a few weeks.
To add, peanuts contain leucine. It is an essential amino acid that promotes muscle growth. So, increasing peanut intake will help you lose weight and gain muscle.
Pecan Nuts for Weight Loss
Pecans are a fiber-rich healthy nut. So, eating pecans make you feel fuller for longer. It also improves digestion so you don’t absorb as much fat.
Besides, pecans boost insulin sensitivity. More insulin prevents sugar in your blood from converting into stubborn fat. This makes losing and keeping weight off easier.
Pistachio Nuts For Weight Loss
A pistachio-rich diet is associated with a significantly smaller waist size. People in this study lost more belly fat because pistachios boost fat burning.
Pistachios are rich in fiber. More fiber intake makes you feel fuller for longer. It also curbs hunger and cravings. This makes it easier to lose weight. Watch certified medical professional, Dr. Mehmet Oz talk about pistachios as the best snack for weight loss below.
Eat More Healthy Nuts
Healthy nuts seem almost too good to be true! Bet now you’d want to get your hands on some high quality, nutrient-packed healthy mixed nuts. Vermi Food has a few varieties of healthy nut mixes. They’re catered to all ages and preferences. Do check out Vermi Food’s product page!
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