Nuts are not only a delicious and crunchy snack but also pack a wealth of nutrients that can benefit your health. They offer a variety of textures, flavors, and health benefits, including reducing the risk of heart disease and supporting your immune system. Here’s a look at nine nutritious nuts you might want to incorporate into your diet.

1. Almonds

Almonds are celebrated for their rich nutrient profile and versatility. They can be enjoyed raw or roasted, and are often used in almond butter, flour, and milk.

• Nutritional Value (1 ounce / 28 grams): 170 calories, 15 grams fat, 6 grams protein, 6 grams carbs, 3 grams fiber
• Key Nutrients: Vitamin E (45% DV), Magnesium (19% DV), Manganese (27% DV)

Benefits: Almonds are high in vitamin E, which acts as an antioxidant to protect your cells. Regular consumption may help reduce LDL cholesterol and inflammation, and support gut health by fostering beneficial gut bacteria.

2. Pistachios

Pistachios, known as “the green nut,” are packed with nutrients and lower in calories compared to many other nuts.

• Nutritional Value (1 ounce / 28 grams): 159 calories, 13 grams fat, 6 grams protein, 8 grams carbs, 3 grams fiber
• Key Nutrients: Vitamin B6 (28% DV), Vitamin B1 (21% DV), Phosphorus (11% DV)

Benefits: Rich in antioxidants and anti-inflammatory compounds, pistachios may help improve blood pressure and antioxidant levels.

3. Walnuts

Walnuts have a diverse nutrient profile and are known for their heart-healthy benefits.

• Nutritional Value (1 ounce / 28 grams): 185 calories, 18.5 grams fat, 4 grams protein, 4 grams carbs, 2 grams fiber
• Key Nutrients: Copper (50% DV), Magnesium (11% DV), Manganese (42% DV)

Benefits: High in ALA omega-3 fatty acids, walnuts may reduce risk factors for heart disease and support brain health.

4. Cashews

Cashews are valued for their creamy texture and versatile use in both savory and sweet dishes.

• Nutritional Value (1 ounce / 28 grams): 157 calories, 12 grams fat, 5 grams protein, 9 grams carbs, 1 gram fiber
• Key Nutrients: Vitamin K (8% DV), Magnesium (20% DV), Manganese (20% DV)

Benefits: Cashews provide essential nutrients for bone health and may help lower blood pressure and triglyceride levels.

5. Pecans

Pecans are often used in baking and cooking and are rich in beneficial nutrients.

• Nutritional Value (1 ounce / 28 grams): 201 calories, 21 grams fat, 3 grams protein, 4 grams carbs, 3 grams fiber
• Key Nutrients: Vitamin B1 (11% DV), Zinc (13% DV), Manganese (48% DV)

Benefits: Pecans are a good source of zinc and may support heart health by lowering LDL cholesterol and triglyceride levels.

6. Macadamia Nuts

Macadamia nuts are known for their rich, buttery texture and nutrient content.

• Nutritional Value (1 ounce / 28 grams): 204 calories, 21.5 grams fat, 2 grams protein, 4 grams carbs, 2.5 grams fiber
• Key Nutrients: Vitamin B1 (28% DV), Manganese (51% DV), Copper (24% DV)

Benefits: High in healthy fats, macadamia nuts may help reduce LDL cholesterol and blood sugar levels.

7. Brazil Nuts

Brazil nuts are renowned for their high selenium content, which is crucial for various bodily functions.

• Nutritional Value (1 ounce / 28 grams): 187 calories, 19 grams fat, 4 grams protein, 3 grams carbs, 2 grams fiber
• Key Nutrients: Selenium (989% DV), Magnesium (25% DV), Vitamin E (11% DV)

Benefits: Rich in selenium, Brazil nuts support thyroid health and may have antioxidant and anti-inflammatory effects. Limit intake to a few nuts per day to avoid excess selenium.

8. Hazelnuts

Hazelnuts are packed with healthy fats, fiber, and beneficial plant compounds.

• Nutritional Value (1 ounce / 28 grams): 178 calories, 17 grams fat, 4 grams protein, 5 grams carbs, 3 grams fiber
• Key Nutrients: Vitamin E (28% DV), Magnesium (11% DV), Manganese (76% DV)

Benefits: Hazelnuts are rich in antioxidants and may help reduce risk factors for heart disease.

9. Peanuts

Although technically legumes, peanuts offer similar health benefits to tree nuts.

• Nutritional Value (1 ounce / 28 grams): 162 calories, 13.5 grams fat, 7 grams protein, 6 grams carbs, 2.5 grams fiber
• Key Nutrients: Vitamin B3 (23% DV), Vitamin B9 (17% DV), Magnesium (12% DV)

Benefits: Peanuts provide plant-based protein and are rich in antioxidants. They may help lower the risk of cardiovascular disease.

Incorporating a variety of these nutritious nuts into your diet can offer numerous health benefits and add delicious variety to your meals. Explore Pobio GmbH’s selection for quality and affordability in your nut choices.