When we are talking about nuts, almonds will score all the love. As in, all the nuts are a great source of hale and hearty monounsaturated fats, protein, fibre, and a number of different vitamins, minerals and antioxidants.

Many of us are not able to consume enough fibre, so having more nuts will be an easy way to get more of it. Also, a number of nuts are good sources of magnesium and various other nutrients that many people lack.

Another fact can be that by eating more nuts you can support your heart as you will be able to lower bad cholesterol and boost good cholesterol.

Nuts You Can Eat

Healthiest Nuts for Your Body

Here are the 10 super-healthy picks for you to load upon. Let’s nut…

1. Almonds

Almonds along with being a solid foundation of fibre and protein, also help in dealing with lower inflammation in the body and help you in keeping up a healthy weight. Some researchers have found that eating almonds will lead to a decreased risk of developing colon cancer.

You need to know that a one-ounce of almonds would serve about 24 nuts, so you need to know about your portions.

With this serving, you will get 164 calories, 14g of fat, 6g of carbs and 6g of protein.

2. Brazil Nuts

These nuts have plenty of selenium. Selenium is a mineral that helps in thyroid hormone production and it is also a crucial antioxidant that functions for processes that help to protect us against cancer. Almonds are also good for hair skin and nail health.

One study also shows the instantaneous effect of almonds on blood cholesterol improvements that too within nine hours of ingestion.

You only have to eat two or three nuts in a day so that you get the benefits, so you don’t have to eat a lot of them like you eat almonds.

The brazil nuts would give about 187 calories in a serving, 19 g of fat, 3g of carbs, and 4g of protein.

3. Cashews

Cashews have a lot of iron. Iron is the most common nutrient for deficiency; more people should involve them in their diets.

The texture of cashews is way creamy that can also make them a great dairy replacement. You can use ground salted cashews for a substitute for Parmesan.

One serving of cashews will provide you 160 calories, 12 g of fat, 9g of carbs, and 5g of protein.

4. Macadamia Nut

Macadamia nuts contain the vitamins that are high in thiamin, manganese, and copper, and they contain a large amount of healthy monounsaturated fat. The kind of vitamins that we normally get in avocados and olive oil.

These nuts are also great for salads and act as a more nutritious coating for chicken or fish.

One serving of this nut will involve 204 calories, 21 g of fat, 3.9 g of carbs, and 2.4 g of protein.

5. Peanuts

Peanuts though are not actually a nut, but they are a part of the legume family and are a very good source of protein and a number of vitamins and minerals, like the magnesium and phosphorus.

You can also enjoy the benefits of peanuts by eating peanut butter, but you don’t need to eat it in a large amount. You need to know that peanut butter is very high in calories, so you need to stick to the serving size of two tablespoons.

One serving of the peanuts will provide you with 161 calories, 4.5 g of carbs, .4 g of fat, 1g of sugar and 7g of protein.

6. Pistachios              

These little green nuts are a great snack or salad-topper as they are high in nutrient and antioxidant content. These nuts have the highest concentration of the antioxidants like the lutein and zeaxanthin, both of which grant you good eye health.

It has been found in researches that since it takes time to take these out of the nutshells, therefore people eat them less.

One serving of the pistachios will provide you with 159 calories, 7.7g of carbs, 12.8g of fats, 2.1g of sugar and 5.7g of protein.

7. Walnuts

Walnuts are a great source of the omega-3 fatty acids, which are required in our diet and these help in reducing the risk of heart disease.

Despite these are high in calories and fat as compared to the other nuts, they still contain healthy fat which our body needs and these fats help to feel fuller for a longer time.

You can also add walnuts to banana bread or oatmeal, or you can eat them plain.

One serving of these walnuts will provide you with 220 calories, 22g of fats, 5g of carbs, and 5g of protein.

8. Pecans

Pecans are known to be a very good dietary source of vitamin E. They are also rich in thiamin, a B vitamin which has a key role in energy metabolism.

You can pair them with yoghurt, oatmeal, soups, sometimes with veggie sides, and with a lot more stuff. You can simply sprinkle them on just everything.

One serving of these nuts will provide you 196 calories, 20g of fats, 3g of carbs, 1g of sugar and 2.6g of protein.

9. Pine Nuts

Pine nuts are a great source of vitamin E and vitamin K, they are also rich in iron and magnesium.

Iron, that is required for oxygen transportation in our body, is very important for vegetarians, who might feel fall short on the mineral as they don’t include meat in their diet. Pine nuts also have nearly eight grams of iron as measured in a cup, so they’re a good source of the mineral.

You can use these pine nuts to make pesto or even sprinkle them on the top of pasta, salads, chicken, or the fish to get a healthy crunch.

In one serving of these nuts you get 190 calories, 0mg of sodium, 1g of sugar, 4g of protein, and 4g of carbs.

10. Hazelnuts

We know that these nuts taste delish in Nutella, also the hazelnuts are a great source of vitamin E, copper, manganese, and a number of essential antioxidants. These antioxidants are found to help decrease the level of cholesterol and inflammation.

You can use hazelnuts as a snack, or you can pair hazelnuts with veggie dishes, salads, and pasta. Or, you can try skipping the store-bought stuff and create your own hazelnut spread at home that includes hazelnuts, cocoa, and a touch of sweetener.

One serving of these nuts will provide you with 178 calories, 17g of fats, 1.2g of sugar, and 4.2g of protein.


The above were some of the healthiest and rich nuts that provide you with a number of vitamins and minerals that you don’t actually get with daily diet. Try pairing up these nuts with your food and feel healthier.