Nuts are among the healthiest foods you can eat. They’re loaded with antioxidants, fiber, protein, vitamins, minerals, and unsaturated fats. They can lower cholesterol, reduce the risk of cancer, lead to better heart health, and keep your weight under control. But some nuts are healthier than others, and they all have different levels of healthful qualities. Here are five of the healthiest nuts.
Macadamia nuts contain more heart-healthy monounsaturated fat per serving than any other nut. This fat has been shown to lower cholesterol and blood pressure.
Cashews are very high in iron, zinc, and magnesium. Iron helps keep your blood oxygenated, zinc is great for the immune system, and magnesium can improve memory.
Brazil nuts are an excellent source of selenium, which can help prevent cancer. Just one Brazil nut contains a day’s worth of this mineral, but stick to about five nuts: too much selenium can be toxic.
Almonds contain more fiber than any other nut (about three grams per ounce), and are also the highest in Vitamin E.
Walnuts contain the most antioxidants of any nut around, and also contain the most omega-3 fatty acids, which fight inflammation. They’re also high in manganese, which can reduce PMS symptoms.