Antioxidant-rich nuts -
Pistachios are a good source of numerous nutrients, including vitamin B6 , which your body needs for nutrient metabolism and immune function.
These nuts are also rich in plant compounds that may have antioxidant and anti-inflammatory properties , including:. In a 4-month study including people with overweight, one group ate 1. The groups lost similar amounts of weight, but the pistachio group experienced significant reductions in blood pressure and increases in blood antioxidant levels.
Pistachios are a good source of anti-inflammatory and antioxidant compounds. Plus, they may improve blood pressure and other health markers. Walnuts are linked to multiple health benefits and have an impressive nutrient profile. Just 1 ounce 28 grams contains :.
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 and blood vessel development. Walnuts have been shown to benefit heart health and may reduce several heart disease risk factors, including elevated levels of:.
Walnuts are also significantly higher in ALA omega-3 fatty acids than any other nut, with 2. 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.
Walnuts, which are an especially good source of copper and manganese, may boost heart and brain health. 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.
Only 1 ounce 28 grams of raw cashews offers :. These nuts are a good source of several nutrients that are essential to bone health, including :. A review of five studies also found that eating cashews led to reductions in blood pressure and triglyceride levels.
That said, other studies have observed mixed results, so more research is needed. 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.
Pecans are mild nuts that are popular for cakes, pies, and salad dishes. One ounce 28 grams of roasted pecans provides :. 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 cholesterol and triglyceride levels, compared with a control group.
Pecans contain a variety of beneficial nutrients, including zinc and manganese. Among other benefits, they may promote heart health. Macadamia nuts have a buttery texture and contain an array of nutrients. Just 1 ounce These nuts are high in healthy fats and lower in carbs than many nuts, making them a popular choice for those on low-carb diets.
A review of 61 clinical trials showed that eating tree nuts, including macadamia nuts, may help reduce LDL cholesterol, triglyceride, and blood sugar levels. Macadamia nuts are high in healthy fats and other important nutrients like vitamin B1 and manganese.
Brazil nuts are a rich source of many nutrients, especially the mineral selenium. A 1-ounce gram serving contains :. These nuts are also one of the richest dietary sources of selenium , a nutrient your body needs for thyroid hormone production and DNA synthesis.
Brazilian nuts may also have anti-inflammatory and antioxidant effects. Brazil nuts are an excellent source of selenium, a nutrient that serves as an antioxidant and is necessary for thyroid health.
Hazelnuts are highly nutritious, packing healthy fats, protein, and fiber. Only 1 ounce 28 grams contains :. A review of 9 studies also suggests that regularly eating hazelnuts may help reduce heart disease risk factors like elevated LDL cholesterol and total cholesterol.
Hazelnuts, which are a good source of nutrients like vitamin E and manganese, may reduce certain heart disease risk factors. 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.
One ounce Peanuts are a rich source of plant protein, which may help you feel full. Some studies suggest that peanuts may also help lower the risk of cardiovascular disease, coronary heart disease, and stroke.
Peanuts, which are technically legumes, provide several B vitamins and may help reduce your risk of heart disease. The best way to eat nuts is to eat them whole without added salt and sugar. That said, consume them in moderation at a serving of 1 oz, as they are high in calories.
All nuts tend to be high in calories per serving, but peanuts and pistachios have slightly less. Hazelnuts and almonds have less saturated fat than other nut types.
Macadamia nuts have the most calories, and Brazil nuts have the most saturated fats of all the nut types. When eaten as part of a nutrient-dense diet, they may help reduce your risk of heart disease and support immune health, among other benefits. Plus, nuts are versatile and delicious.
You can enjoy them on their own or pair them with other nutritious foods like fruits and vegetables. As such, be sure to read food labels carefully. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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In a study AAntioxidant-rich at the American Nutts Society meeting, researchers looked at the amount Balanced meals for golfers quality of antioxidants in nine Snacking for strong bones nuts, including Antioxidant-ricch, cashews, Antoxidant-rich, hazelnuts, Brazil nuts, pistachios, almonds, Antioxidnt-rich, and Antioxidxnt-rich. All of these nuts are high in antioxidants, but walnuts stand out by having almost twice the antioxidants as other common nuts. To get the heart-healthy benefits of eating walnuts, munch on a small handful of nuts — about 14 walnut halves daily. Walnuts are calorie-dense, but 14 walnut halves only have about calories. Walnuts contain a form of vitamin E called gamma-tocopherol that may be particularly helpful for lowering the risk of heart disease. The latest research from the U. Department of Antioxidant-ricg USDA Antioxidant-rrich Balanced meals for golfers are still the most antioxidant-rich tree nut and Snacking for strong bones among the top category of Sports nutrition essentials to contain the highest antioxidant capacity. Antioxiidant-rich a Snacking for strong bones called ORAC Oxygen Radical Absorbance Capacityresearchers analyzed different foods and found that pecans rank highest among all nuts in antioxidant capacity. With 17, ORAC units per grams, pecans had the highest antioxidant capacity when compared to eight other common tree nuts. Overall, pecans rank in the top 20 in antioxidant capacity per typical serving size among the foods analyzed in the study. Findings from the USDA study were released November 6.
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