Brazil Nuts: The Selenium Superpower
When it comes to pure nutritional bang for your buck, Brazil nuts take the crown as the ultimate mineral-rich powerhouse. These massive tree nuts from South America contain nearly 1,000% of your recommended daily allowance of selenium in just a one-ounce serving, with a single nut typically providing 68-91 micrograms or 175% of the reference daily intake. Selenium ensures a healthy thyroid and helps to keep your immune system functioning at its best, with higher levels helping strengthen your immune system and improve outcomes with various health conditions, such as cancer, heart disease, infections, and infertility.
The research on Brazil nuts is absolutely fascinating. Studies show that consumption of just 2 Brazil nuts daily is as effective for increasing selenium status and enhancing antioxidant activity as taking 100 micrograms of selenium supplements, with participants consuming an average of 53 micrograms of selenium per day from the nuts. However, there’s a critical warning here: doctors advise eating no more than five Brazil nuts a day to avoid potential health risks like selenium toxicity, with limiting intake to one to three medium-sized Brazil nuts daily being a smart way to avoid consuming too much selenium.
Walnuts: The Heart-Brain Connection Champion
Walnuts stand out as the only nut significantly high in omega-3 fatty acids, containing 2,570 mg of ALA per ounce or about 14 walnut halves. This makes them incredibly special in the nut world. Walnuts are a rich source of omega-3 fatty acids (alpha-linolenic acid), which have been shown to have a beneficial effect on cardiovascular health, with prior studies showing that nuts in general, and walnuts in particular, are associated with lower rates of heart disease and stroke.
What really sets walnuts apart is their dual impact on heart and brain health. Research has shown that small, dense LDL particles are more often associated with atherosclerosis, the plaque or fatty deposits that build up in the arteries, and studies go beyond LDL cholesterol levels to show the impact of eating walnuts daily on improving cardiovascular risk. A 2024 review of research published in Foods and Humanity calls walnuts a “functional food” based on 23 years of study findings, highlighting heart health benefits including lowering “bad” cholesterol levels and reducing risk of heart disease, plus brain boost effects where plant-based compounds in walnuts may improve cognitive function.
Almonds: The Fiber and Vitamin E Fortress
Almonds rank near the top of just about every nutritional scientist’s list when it comes to nuts that offer great health advantages, containing more fiber than any other nut – approximately 12-14 grams in a single cup, with fiber helping to lower risk of cancer and type 2 diabetes and aid in weight control. These nuts are particularly high in vitamin E, making them one of the healthiest nuts for those looking to improve skin and vision health, and are also a great option for high-protein snacks as they have one of the highest protein counts among all nuts at around six grams of protein per ounce.
The practical benefits of almonds extend far beyond their impressive nutrient profile. Almonds are rich in vitamin E, “which promotes skin health, a strong immune system, and supports vascular function,” and a cup of almonds contains 386 milligrams of magnesium, “which is critical for muscle function”. Studies show that eating almonds every day resulted in a decrease in cholesterol levels and belly fat, while another study showed that increasing almond intake helped improve insulin sensitivity and reduced cholesterol in adults with prediabetes.
Pistachios: The Complete Protein with Eye Health Benefits
Pistachios are great for plant-based eaters because they contain all nine essential amino acids, classifying them as a complete protein and relatively high-protein snack, as pistachios are a great source of plant-based protein because they are one of the few plants that contain all nine essential amino acids in adequate quantities. This makes them absolutely unique in the nut world.
But pistachios aren’t just about protein – they’re doing something special for your eyes. In addition to heart-healthy fats, pistachios have lutein, a nutrient that supports eye health, with a 2025 study published in The Journal of Nutrition finding that eating pistachios strengthens a part of the eye that protects the retina and reduces the risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults. A study published in the Journal of the American College of Nutrition found that eating two to three ounces per day of pistachios improved blood lipid levels and lowered the ratio of bad LDL cholesterol to good HDL cholesterol, while another study found that eating pistachios helped maintain normal blood sugar levels after eating a high-carbohydrate meal, with other research suggesting that pistachios could improve motor function, reduce oxidative stress and inflammation, and enhance blood vessel function.
Cashews: The Mineral-Rich Muscle Builder
Cashews contain a bundle of essential minerals like zinc, copper, magnesium, and manganese (key for energy production, immune support and bone health, among other functions), and they’re also rich in leucine, the essential amino acid that triggers muscle synthesis. Cashews stand out when it comes to iron, with one-third of Americans needing to get more iron in their diet according to 2024 research, and cashew nuts come with about 2 mg per serving, which is around 25% of the Daily Value for women and 11% for men.
What makes cashews particularly interesting is their lower fat content compared to other nuts. Cashews are lower in fat than other types of nuts but still provide a good amount of heart-healthy fats, with a study in Food Science & Nutrition showing that nearly 80 percent of the fats in cashews are healthy polyunsaturated and monounsaturated fats. Cashews are especially high in magnesium, one important mineral that many people need, with magnesium being essential for healthy muscles and nerves as well as for mood, brain function, and the quality of sleep, and magnesium is a necessity to keep strong and healthy bones, along with calcium and vitamin D, while cashews also contain vitamin K, which has been connected to a lower risk of bone fractures.
