Nuts are some of the most nourishing foods you can eat. They are rich in healthy fats, protein, fiber, vitamins, and minerals that support your heart, brain, and bones. But not all nuts offer the same benefits, and some are best enjoyed in moderation. Here is a calm, practical guide to which nuts to reach for and which to approach with a little more care.
Four Nuts to Welcome Into Your Daily Routine
Walnuts
Walnuts are one of the best plant sources of omega-3 fatty acids, which support brain health and help calm inflammation. They also provide melatonin, a compound that supports restful sleep. A small handful of walnuts a day is a simple, powerful habit.
Almonds
Almonds are rich in vitamin E, magnesium, and calcium. Vitamin E is an antioxidant that supports healthy skin and eyes. The magnesium in almonds helps relax muscles and supports steady blood pressure. A handful of almonds makes a satisfying, crunchy snack.
Pecans
Pecans are packed with antioxidants and healthy fats. They have been shown to help support healthy cholesterol levels. They are naturally sweet and satisfying, making them a wonderful addition to oatmeal, salads, or yogurt.
Hazelnuts
Hazelnuts are rich in vitamin E, copper, and B vitamins. They support healthy skin, nerve function, and energy production. Their mild, sweet flavor makes them a versatile addition to both sweet and savory dishes.
Four Nuts to Enjoy in Moderation
Cashews
Cashews are delicious and creamy, but they are higher in carbohydrates and lower in fiber than most other nuts. They also contain a higher amount of saturated fat. Enjoy them as an occasional treat rather than a daily staple.
Macadamia Nuts
Macadamia nuts are very high in fat, mostly monounsaturated, which is heart-healthy. However, they are also very calorie-dense. A small handful is plenty. They are best enjoyed as an occasional indulgence.
Pine Nuts
Pine nuts are rich in nutrients, but they are also very high in calories and can trigger a temporary, unpleasant metallic taste in some people, a condition known as “pine mouth.” Enjoy them sparingly.
Peanuts (Technically Legumes)
Peanuts are technically legumes, not nuts. They are affordable and nutritious, but they are also one of the most pesticide-sprayed crops and can be contaminated with a mold called aflatoxin. Choosing organic peanuts and enjoying them in moderation is a wise choice.
A Simple Daily Practice
A small handful of mixed walnuts, almonds, pecans, and hazelnuts makes a perfect daily snack. It provides a balanced mix of healthy fats, fiber, and nutrients to support your body throughout the day.
A Kind Reminder
Nuts are calorie-dense, so a small handful (about a quarter cup) is an ideal serving. Choose raw or dry-roasted nuts over those roasted in oil or coated in sugar. Your body will benefit from the simple, nourishing power of these natural foods.
For more insights into making smart choices at the grocery store, check out our deep dives into the best and worst peanut butter brands, finding real olive oil, and which sardine brands truly deliver.
