Top 5 Healthiest Nuts to Eat

by Allen Gil April 04, 2015

Top 5 Healthiest Nuts to Eat

Back in the day, before peanut allergies were all the (seriously, they kill) rage, we chomped down on all types of nuts. From macadamia to pine, walnut to almond, nuts were just something we consumed by the handful.

As we’ve gotten older, we’ve learned that not all nuts are created equal. (Stay with me here, people.)

Here are and 5 nuts to enjoy:

1. The Wacked-Out Walnut

Beyond just being fun to crack open with your grandparents’ old-fashioned nutcracker, walnuts contain the most ANTIOXIDANTS of all the nuts out there. They’re chock full of Omega-3’s, which are known as the foundation for fighting inflammation. For people who hate fish but want to get those O-3’s the walnut should be your go-to.

Serving: 7 whole walnuts or 14 halves = 185 cal, 18 grams fat

2. The Almighty Almond

Filled with 35% of your daily need of Vitamin E, almonds are packed with goodness like calcium and folate, two bits often lacking in the average American’s diet. Looking for PROTEIN? Good news: Almonds have the “highest protein per serving among nuts, with a total of 6 grams per ounce.”



3. The Punchy Pistachio

There are benefits to these yummies beyond the calorie burn required to open up the shell. Just one ounce contains more fiber than a half-cup of spinach. "They’re also an excellent source of Vitamin B6, thiamin, copper, phosphorous, and magnesium." That’s a lot of goodness so, seriously, get crackin’.

4. The Mouthwatering Macadamia

Probably didn’t expect to see this yummy yummy make the list, did ya? You’re right if your first reaction is these nuts have a lot of fat in them. According to the Daily Meal, "It’s monounsaturated fats, the HEART-HEALTHY FAT… more, in fact, than any other type of nuts. They can help lower your LDL (the bad kind) cholesterol levels and have lots of good nutrients." Just be careful as to how many you consume: a 1 oz serving is about 200 calories! And if you have a doggie know that these nuts are super toxic in dogs.



5. The Passionate Peanut

Woah, wait, what? That’s right. Polishing off this list with the PEANUT. In addition to going well as a sandwich filling, peanuts pack a serious NUTRITIONAL PUNCH. While technically not a nut (it’s a legume, who knew?!?), the peanut is a buddy to your one-and-only heart. A study even showed that it "lowered cardiovascular disease risk by an estimated 21% compared to the average American diet."

That’s a LOT! Besides being a source of vitamin E, niacin, folate, protein and manganese, peanuts make baseball better and with the 2015 campaign right around the corner you can consume your oversized bag knowing your body thanks you!!

The biggest piece of advice I’d give anyone when it comes to eating nuts is to do so consciously! It’s super easy to go over an ounce. The amount of nuts you can put in the palm of your hand with your hand gently CLOSED… yup, there’s your serving.

Allen Gil
Allen Gil


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