Six Healthy Nuts You Should Be Eating for Better Health

Introduction

Nuts are a healthy food because they are full of fibre, plant-based protein, heart-healthy fats, and many important vitamins and minerals. A small handful a day can do a lot for your health, like protecting your heart, making your brain work better, helping you control your weight, and giving you long-lasting energy. A cashews tastes like butter, an almond is rich and crunchy, and a pistachio is bright green. Each type of nut has its nutrients and tastes. You should eat these six healthy nuts every day because they are good for you and taste good.

Almonds

Almonds are a firm, mildly sweet nut that blends easily with both sweet and savoury dishes. Whether raw, roasted, or lightly salted, they’re often featured in snacks, baked items, or as a crunchy topping on meals like salads and breakfast bowls. Their dense texture and pleasant taste have made them a staple in kitchens around the world. Apart from their culinary appeal, almonds are easy to store and carry, making them a simple and nourishing choice for people on the go. Their adaptability suits a wide range of diets and recipes, making them a trusted ingredient for everyday use.

A 30g serving of almonds contains:

Calories – About 170–180 kcal
Protein – Around 6 grams
Healthy Fats – Approximately 14 grams (mostly monounsaturated)
Fibre – Roughly 3.5 grams
Vitamin E – Provides 7.3 mg (about 50% of daily need)
Magnesium – Around 76 mg (about 20% of daily value)

Top Reasons to Snack on Almonds Every Day

– Lowers risk of heart disease by improving heart health.
– Helps lower bad cholesterol and maintain good levels.
– Reduces hunger and prevents mid-day unhealthy cravings.
– Regulates blood sugar and reduces diabetes risk.
– Boosts cell repair and promotes overall cellular health.

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Cashews

Cashews are creamy, mildly sweet nuts that work beautifully in both savoury dishes and sweet treats. Whether blended into dairy-free sauces, stirred into stir-fries, or eaten by the handful, cashews offer versatility and delicious texture. Their soft crunch and rich taste make them a popular choice for snacking and cooking alike.

A 30g serving of cashews contains:

Calories – About 160–170 kcal
Protein – Around 5 grams
Healthy Fats – Approximately 13 grams (mostly monounsaturated)
Fibre – Roughly 1 gram
Iron – Provides around 1.9 mg (about 10% of daily need)
Magnesium – Around 83 mg (about 20% of daily value)

Top Reasons to Snack on Cashews Every Day

– Supports heart health with good fats.
– Strengthens bones with magnesium and phosphorus.
– Boosts energy with iron and healthy carbs.
– Supports immune system with zinc and antioxidants.
– Promotes healthy brain function.

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Pistachios

Pistachios are small green nuts encased in beige shells, widely recognised for their unique taste and satisfying crunch. Naturally sweet and slightly earthy in flavour, they are frequently eaten on their own or used in a variety of dishes, including desserts, rice preparations, and salads. Their distinctive colour adds visual appeal, and their firm texture makes them a popular ingredient in both traditional and modern cuisines. Pistachios are also easy to store, making them a practical option for daily snacking or culinary use.

A 30g serving of pistachios contains:

Calories – About 160 kcal
Protein – Around 6 grams
Healthy Fats – Approximately 13 grams (mostly monounsaturated)
Fibre – Roughly 3 grams
Vitamin B6 – Provides 0.5 mg (over 25% of daily need)
Potassium – Around 290 mg

Top Reasons to Snack on Pistachios Every Day

– Supports eye health with lutein and zeaxanthin.
– Aids digestion with fibre-rich content.
– Helps control blood sugar levels.
– Boosts energy and muscle function.
– Keeps you full with protein and good fats.

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Walnuts

You may discover walnuts in the shape of a brain. They taste earthy and have a lot of omega-3s. You can enjoy them straight from the package, bake them, or incorporate them into muesli. There is a lot of evidence that they are good for you, and they taste great.

A 30g serving of walnuts contains:

Calories – About 190 kcal
Protein – Around 4.5 grams
Healthy Fats – Approximately 18 grams (high in omega-3 ALA)
Fibre – Roughly 2 grams
Omega-3 ALA – Provides 2.5g
Copper – Around 0.5 mg (over 50% of daily value)

Top Reasons to Snack on Walnuts Every Day

– Improves brain function and memory.
– Reduces inflammation and supports heart health.
– Supports gut health with polyphenols.
– May reduce risk of certain cancers.
– Boosts omega-3 intake for overall wellness.

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Peanuts

Peanuts are technically legumes, but nutritionally they resemble true nuts. They’re affordable, tasty, and incredibly satisfying. Great as a quick snack, in peanut butter, or sprinkled over dishes, peanuts are a classic go-to for energy and protein.

A 30g serving of peanuts contains:

Calories – About 170 kcal
Protein – Around 7 grams
Healthy Fats – Approximately 14 grams
Fibre – Roughly 2.4 grams
Niacin (B3) – Provides about 4.4 mg (over 25% of daily value)
Folate – Around 68 mcg

Top Reasons to Snack on Peanuts Every Day

– High in protein for muscle support.
– Promotes heart health with healthy fats.
– Keeps you full and energized longer.
– Supports brain function and memory
– Aids metabolism with vitamin B3.

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Hazelnuts

Hazelnuts are often used in chocolate and spreads because they taste both sweet and crunchy. Or, you can chop them up and add them to cereals and baked goods. They taste great either way. You can add these round, small nuts to any diet because they are healthy and good for you.

A 30g serving of hazelnuts, you can find:

Calories – About 180 kcal
Protein – Around 4.3 grams
Healthy Fats – Approximately 17 grams (mostly monounsaturated)
Fibre – Roughly 2.7 grams
Vitamin E – Provides 6.4 mg (over 40% of daily value)
Copper – Around 0.5 mg

Top Reasons to Snack on Hazelnuts Every Day

– Protects skin and cells with vitamin E.
– Supports brain health and cognition.
– Promotes heart health with good fats.
– Boosts immune function with minerals.
– Reduces inflammation naturally.

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Conclusion

Another easy way to improve your health is to eat more almonds, cashews, pistachios, walnuts, peanuts, and hazelnuts every day. Along with helping the heart and brain, these six nuts give you more energy and make you feel full. You can eat them on their own or add them to foods, making them a simple, healthy choice for better living.

FAQ

1. Which nut is best for heart health?
Almonds and walnuts are excellent for heart health. They contain healthy fats, antioxidants, and magnesium that support cardiovascular function and help lower harmful cholesterol.

2. How many nuts should I eat per day?
A small handful (about 30 grams) of mixed nuts per day is ideal. It provides essential nutrients without excess calories and fits well into a balanced diet.

3. Are nuts beneficial for weight management?
Yes. Despite being calorie-dense, nuts can aid in weight management. Their protein, fibre, and healthy fats help you feel full and reduce unhealthy snacking.