Different Types of Nuts for Good Health

Choosing a healthy diet often involves sacrificing, such as skipping appetizers, consuming less carbohydrates or saturated fats, or forgoing dessert. However, what if something you truly like was beneficial to you?

We are referring to the nuts here. Nuts are tasty and very healthy because they are full of vital nutrients. Packed with fibre, protein, and good fats, they promote brain function, lower cholesterol, and prolong feelings of fullness.

Including a handful of nuts in your daily diet, whether pistachios, walnuts, or almonds, may be an easy and fulfilling way to improve your health.

If you’re looking for a healthy, adaptable snack, try these nutritious nuts.

Here are some ideas for including nuts in your diet and an overview of their various health advantages.

#1 Almonds

Almonds may be the ideal snack. They are versatile and have a delicate, buttery flavour that makes them easy to consume on their own or in various ways.

In every setting or at any time of day, each serving may satisfy you and provide you with a boost. The following is the almond’s nutritional profile: ^[1]

These nuts’ tiny size conceals their enormous potential for improving health and well-being. Almond seeds are rich in minerals, proteins, healthy fats, and antioxidants that offer a number of advantages. Let’s have a look at some of these advantages. ^[2]

• Support Heart Health
• Regulate Blood Sugar
• Help Manage Weight
• Provide Antioxidants
• Manage Cholesterol

 #2 Walnuts

Like other nuts, walnuts contain “good-for-you” lipids, primarily polyunsaturated fats (PUFAs).

Walnuts are a very beneficial addition to a plant-based diet since they contain the most immense amount of alpha lipoic acid (ALA), a short-chain omega-3 essential fatty acid, of any edible plant.

A 100g portion of walnuts offers: ^[3]

Just a few of the many ways walnuts may help your health include providing fibre, vitamins, minerals, and healthy fats.

Compared to other popular nuts, they contain a higher level of antioxidant activity and a notably higher quantity of beneficial omega-3 fatty acids. Let’s consider some of these advantages. ^[4]

• Play a Role in Weight Management
• Benefit Brain Functioning
• Promote a healthy gut
• Higher in omega-3 fatty acids
• Help manage blood pressure

#3 Pistachios

Pistachios are among the most widely consumed nuts worldwide, with their vibrant colours and subtle flavour.

If you don’t have an allergy, pistachio nuts may be an excellent addition to a healthy, well-balanced diet because of their outstanding nutritional profile. The following is the nutritional profile of pistachios:^[5]

Apart from offering vital nutrients like protein, B vitamins, and several minerals, they are also abundant in plant chemicals with anti-inflammatory and antioxidant properties, which are linked to remarkable health advantages.

The following are some of its health advantages:^[6] 

• Good for cognitive function  
• Beneficial for gut health
• Good for managing diabetes
• High in protein 
• Promotes skin health
• Boosts antioxidants

• Promote Satiety
• Provide anti-inflammatory properties

#4 Cashewnut

Throughout the world, cashew nuts are a popular snack and component of many different cuisines.

They are the seeds of the cashew tree, which originated in Brazil and is now widespread in tropical regions.

This antioxidant-rich nut is popularly known as Kaju in India. Many different nutrients are abundant in Kaju. Let’s examine its nutritional worth below: ^[7]

Cashew nuts have several advantages, from enhancing food flavour to protecting your heart. A few of them are listed below:  ^[8]

• Good for bone health and relaxation
• Might manage urinary disorders
• Might manage digestive disorders
• Might help with colds and flu
• Regulates blood sugar levels

#5 Hazelnuts

The hazelnut, also known as the filbert, is a type of nut from the Corylus tree. It is mostly grown in the United States, Italy, Spain, and Turkey.

The Himalayan states of Himachal Pradesh, Jammu and Kashmir, and Uttarakhand are particularly suitable for its growth.

Bhotia badaam is the native name for hazelnuts. They have a sweet taste and may be consumed raw, roasted, or mashed into a paste.

Like other nuts, hazelnuts are nutrient-dense and high in protein, lipids, vitamins, and minerals. ^[9]

Hazelnuts are nutrient-dense and powerful. To reap the advantages, you should incorporate them into your usual diet.  ^[10]

• Loaded With Antioxidants
• Good for overall cardiac health
• Regulates Bowel Movements
• Fights free radicals
• Supports thyroid hormone metabolism
• May help maintain a healthy lipid profile
• Provide anti-inflammatory properties

#6 Pecan Nuts

North America is home to the pecan tree nut. They are frequently used in main courses, desserts, and appetisers due to their rich buttery flavour.

It has the following nutritional profile: ^[11]

Most pecans’ health advantages are associated with the nut’s fibre and polyphenols, which are antioxidants.

Furthermore, compared to other tree nuts, pecans have a higher concentration of flavonoids, another kind of antioxidant. Here are a few of its health advantages: ^[12]

• Ketogenic & aids weight management
• Helps stabilize blood glucose levels
• Improves cardiovascular health
• Boosts immunity  
• Improves brain health and cognition

#7 Peanuts

Peanuts may help regulate cholesterol levels, maintain healthy blood pressure levels, and enhance cardiovascular health ^[13]. 

Including peanuts in the diet may help manage sugar levels. Research indicates that daily peanut consumption could lower the risk of Type-2 diabetes by about 25%, as peanuts rank low on the glycemic index ^[14] . 

The nutritional profile of peanuts is as follows:^[15]

Risks of Eating Too Many Nuts

Eating nuts has several advantages, but you should only consume them occasionally. Among the risks of consuming too many nuts are:

• Increases sodium intake: While most nuts are low in sodium, salted nuts—such as mixed nuts with salt added—have more sodium per gram. Eating meals heavy in salt might raise your blood pressure. ^{[16] [17]}
• Increases the risk of kidney stones: Oxalate, a nut substance, contributes to developing calcium oxalate stones. These kidney stones are the most prevalent and are caused by a combination of oxalate and calcium in the urine. ^[18]
• Potential for excessive nutrient intake: Small portions of some nuts offer more than enough nutrients. To be sure you are not consuming too much of a specific vitamin, check the RDAs. Nausea, diarrhoea, and brittle nails and hair are some of the adverse effects of consuming too many particular nutrients. ^[19]

Some people will have to abstain from nut consumption completely. One typical food allergy people frequently do not outgrow is tree nut sensitivity.

Food allergies can occur at any moment, but they won’t be brought on by eating a lot of nuts. A food allergy may develop into something you were previously intolerant to.

Tips for Eating Nuts

Nuts are very beneficial to your health. To maximise the health advantages, pay attention to how you eat them. Here are some tips for eating nuts:

• Pay attention to additives: Select oil-roasted or dry-roasted nuts free of many additives. Eat fewer foods that include high sugar, salt, or oil levels. Examine the components of nut butter.  
• Pay attention to portion control: To lower the risk of chronic illness, dietary standards suggest eating 30 g of nuts and seeds daily for non-vegetarians and 35 g for vegetarians. A “handful” is frequently used to direct consumers. Purchase snack packets that are convenient to carry with you at all times, or separate nuts into tiny containers in advance.
• Mix them: Trail mix often consists of dried fruits, beans, chocolate, pretzels, and various nuts. Combining dried fruits and tree nuts may lower the risk of diabetes and heart disease.
• Combine them with a carbohydrate to give a snack or meal more substance: You will feel fuller for longer if you pair a protein with a carb. Try topping muesli or fruit salad with nuts, for instance.
• Try unsalted or mildly salted nuts: To sate a salty hunger without going crazy, look for mildly salted types in between. Additionally, look at ingredient labels. Different brands have varying amounts of salt.

A Quick Review

Nuts provide excellent vitamins, minerals, fibre, protein, and fat. Among other advantages, they may help manage your risk of heart disease and boost your immune system when consumed as a nutrient-dense diet.

Nuts are perfect for traveling and on-the-go snacks since they can be stored at room temperature. However, they will stay fresher in a refrigerator or freezer if you plan to store them for an extended period.

 Nuts are also tasty and adaptable. You may eat them alone or with other wholesome meals like fruits and veggies. Consuming a nutritious, well-balanced diet may make you feel better and is essential for overall health. A varied diet in the appropriate proportions and balances is vital.

However, remember to speak with a registered dietician or nutritionist before making any significant dietary or exercise changes, particularly if you have any dietary restrictions or underlying medical conditions.  Contact our certified nutritionist for a 45-minute consultation to plan your best meals.

Frequently Asked Questions