Brazil Nuts – The Selenium Superstar
Brazil nuts pack approximately 175% of your recommended daily allowance of selenium in just a 1-ounce serving, with a single nut containing 96 micrograms, making them absolutely unmatched in the nut world. 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 improving outcomes with various health conditions. However, there’s a catch that lands these powerhouses at number five – they’re high in calories and fat, which may lead to unwanted weight gain if you eat too many, and eating too many Brazil nuts may also lead to selenium toxicity. Limiting your intake to one to three medium-sized Brazil nuts daily is a smart way to avoid consuming too much selenium.
The impressive selenium content means eating just two Brazil nuts a day can help maintain or increase your selenium intake as effectively as a supplement. Some studies show that the selenium in Brazil nuts can help lower insulin levels and boost insulin sensitivity, improving blood sugar levels in people with type 2 diabetes. Their rich mineral profile extends beyond selenium, containing calcium and magnesium necessary for bone health, with a 1-ounce serving providing about 25% to 33% of your recommended daily dose of magnesium.
Cashews – The Iron-Rich Wonder
Cashews earn the fourth spot due to their unique nutritional advantages and versatility in the kitchen. They stand out when it comes to iron, with cashew nuts providing about 2 mg per serving – around 11% of the daily value for women and 40% for men. Cashews contain a bundle of essential minerals like zinc, copper, magnesium, and manganese, which are key for energy production, immune support and bone health. What makes them particularly interesting is that cashews have a lower fat content than most other nuts, with approximately 82 percent of their fat being unsaturated fat, the majority being heart-healthy monounsaturated fats.
They’re also rich in leucine, the essential amino acid that triggers muscle synthesis, making them especially valuable for anyone focusing on muscle health. A study published earlier this year in the Journal of Nutrition shows cashews may help to reduce blood pressure and raise ‘good’ cholesterol levels. Their creamy texture when soaked makes them incredibly versatile – you can enjoy them raw, roasted, whole, or chopped, but when soaked they also blend easily into creamy sauces, curries, or cashew cheese.
Pistachios – The Complete Protein Nut
Pistachios claim the bronze medal position thanks to their exceptional protein profile and unique health benefits. Pistachios are great for plant-based eaters because they contain all nine essential amino acids, classifying them as a complete protein and making them one of the few plants that contain all nine essential amino acids in adequate quantities. In addition to having fewer calories as well as fat than most other nuts, pistachios are one of the only nuts that have high amounts of zeaxanthin and lutein, which are essential for good vision and are members of the carotenoids, a group of antioxidants.
Recent research has revealed some fascinating benefits. A 2024 study published in The Journal of Nutrition found that eating pistachios strengthens a part of the eye that protects the retina and reduces the risk of age-related macular degeneration (AMD). Pistachios are also rich in potassium, with one ounce containing more potassium than half of a large banana, and according to an Italian study, by eating more pistachios, you could help prevent some 1,155,000 strokes a year worldwide. Studies show 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.
Almonds – The Fiber Champion
Almonds secure the runner-up position with their impressive all-around nutritional profile. They contain more fiber than any other nut – a whopping 17.9 grams in a single cup, and fiber can lower your risk of cancer and type 2 diabetes and aid in weight control. Almonds are a good source of vitamin E, which is important for vision, brain, and skin health, while vitamin E 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.
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 they’re also a great option if you’re looking for high-protein snacks as they have one of the highest protein counts among all nuts at around six grams of protein per ounce. Studies show that adding almonds into your diet can be incredibly beneficial – in one study, 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. Studies also show that almonds help lower LDL or “bad” cholesterol levels because their skins are rich in polyphenol antioxidants – which can help prevent cholesterol oxidation.
Walnuts – The Omega-3 Powerhouse
Walnuts rightfully claim the top spot as the most nutritious nut, earning this distinction primarily through their exceptional omega-3 fatty acid content. Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation, and it is the only nut significantly high in these omega-3 fatty acids. With 2,500 mg of ALA per ounce (about 14 walnut halves), walnuts are very nutritious and loaded with fiber, containing large amounts of copper, manganese, and vitamin E, as well as important plant compounds, with their skin containing most of the phenol antioxidants that offer health benefits.
Walnuts are an exceptionally nutritious nut with greater antioxidant activity and significantly more healthy omega-3 fatty acids than any other common nut. A 2024 review calls walnuts a “functional food” based on 23 years of study findings, highlighting benefits including lowering “bad” cholesterol levels and reducing the risk of heart disease, while some plant-based compounds in walnuts may improve cognitive function. Studies show that the antioxidants and anti-inflammatory polyphenols found in walnuts may improve brain function and slow mental decline that occurs with aging, and research shows walnuts can improve gut health, with adults who ate walnuts every day having healthier gut bacteria. What’s particularly impressive is that after just 4 weeks of walnut consumption, the n-3 plasma fatty acid profile was improved, meaning that ALA, eicosapentaenoic acid, and total n-3 were significantly increased, pointing out the potential health benefits that should be taken into account in preventive management programs.
