The most nutritional nuts to eat each day: A guide to healthy choices
Nuts are a great addition to a balanced diet, offering a variety of essential nutrients and healthy fats.
Incorporating different types of nuts can provide a range of health benefits.
The total suggested amount of nuts to consume each day is approximately 1 ounce (28 grams). This is the recommended serving size, regardless of the type of nut you choose to eat. Mixing different types of nuts can provide a variety of nutrients and health benefits. However, keep in mind that nuts are calorie-dense, so moderation is key.
Here are some of the most nutritious nuts to eat each day, along with their suggested daily serving sizes:
- Almonds: High in vitamin E, magnesium, and fiber, as well as healthy monounsaturated fats and antioxidants. Suggested daily serving: about 23 almonds (1 ounce).
- Walnuts: Rich in omega-3 fatty acids, which support heart health, as well as antioxidants, magnesium, and manganese. Suggested daily serving: about 14 walnut halves (1 ounce).
- Pistachios: High in protein and fiber, with healthy fats and antioxidants, as well as vitamin B6 and potassium. Suggested daily serving: about 49 pistachios (1 ounce).
- Cashews: A good source of magnesium, iron, and zinc, as well as healthy fats and protein. Suggested daily serving: about 18 cashew nuts (1 ounce).
- Brazil Nuts: Extremely high in selenium, which is important for thyroid function and immune health, in addition to healthy fats and protein. Eating too many Brazil nuts can lead to selenium toxicity, which has symptoms like diarrhea, nausea, and a metallic taste in the mouth. Suggested daily serving: about 6 to 8 Brazil nuts (1 ounce).
- Pecans: Rich in antioxidants and healthy fats, as well as fiber, vitamins, and minerals. Suggested daily serving: about 19 pecan halves (1 ounce).
- Hazelnuts: High in vitamin E, magnesium, healthy fats, fiber, and protein. Suggested daily serving: about 21 hazelnuts (1 ounce).
- Macadamia Nuts: Known for their high content of monounsaturated fats, beneficial for heart health, as well as fiber and important minerals. Suggested daily serving: about 10 to 12 macadamia nuts (1 ounce).
Always opt for unsalted and unroasted varieties to avoid added salt and oils. Mixing different types of nuts can provide a well-rounded source of nutrients. If you have allergies or medical conditions, consult your healthcare provider before making dietary changes.
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