We are often asked "What is the healthiest nut?". To which there is of course no answer, because every nut provides different nutrients and has different qualities. All contain quality fats that your body needs, and all contain fibre, and an array of nutrients and vitamins.
It seemed time to provide a short summary of nuts - i.e. nuts, in a nutshell (!)...
(please note, all of the information below is NOT medical advice of any form nor is it stated as a categorical and medical fact. See below for sources)
| Nut | Noted for containing | May support |
| ALMOND |
Vitamin E Healthy fats High protein |
Brain function Skin health Heart (reducing risk of heart disease) Gut health |
| BRAZILS |
Selenium Magnesium |
Thyroid function Cellular heath |
| CASHEWS |
Magnesium High protein |
Mood support Help reduce blood pressure |
| HAZELNUTS |
Vitamin E Antioxidants + Anti-inflammatories |
Skin health Help reduce heart disease factors like high cholesterol |
| MACADAMIAS |
Healthy fats Vitamin B1 Manganese |
Help lower LDL cholesterol, triglycerides and blood sugar levels. |
| PECANS |
Zinc Manganese |
Heart health Improve ratio of HDL:LDL cholesterols |
| PISTACHIOS |
High protein Complete protein ( = all 9 essential amino acids) Anti-inflammatories + antioxidants |
Cholesterol balance Heart health Blood pressure |
| WALNUTS |
Omega-3's Balance of omega-3 : omega-6 Copper |
Memory boost Brain health (+ reducing risk of dementia) Heart health |
Sources:
Healthline : VeryWellHealth : Prevention.com