A handful of raw nuts or seeds is virtually always a good choice for a satisfying snack. They are easy to travel with and they keep well at home in your fridge. Nuts and seeds can go rancid easily, so storing them in the refrigerator or freezer helps keep them fresh.
All Nuts Are Not Created Equal:
First, be sure to note that peanuts are not included on this list, as they’re not truly nuts. The nuts that follow are nuts that grow on trees. Peanuts actually grow underground and, despite their name, are actually legumes and not nearly as healthy for you as the nuts on this list.
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The Best Nuts and Seeds:
1. Macadamia Nuts - Macadamia nuts have the highest fat and lowest protein and carb content of any nut. Raw macadamia nuts contain high amounts of vitamin B1, magnesium, and manganese. Just one serving of macadamia nuts contains 58% of what you need in manganese and 23% of the recommended daily value of thiamin. About 60% of the fatty acid in macadamia is the monounsaturated fat oleic acid. This is about the level found in olives, which are well known for their health benefits.
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2. Pecans - Pecans contain more than 19 vitamins and minerals and research has shown they may help lower LDL cholesterol and promote healthy arteries. Pecans are a close second to macadamia nuts on the fat and protein scale and they also contain anti-inflammatory magnesium, heart healthy oleic acid, phenolic antioxidants and immune-boosting manganese.
3. Walnuts - One-quarter cup of walnuts provides more than 100% of the daily-recommended value of anti-inflammatory plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum and biotin. They also contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors. Walnuts are rich in antioxidants and research has shown that walnut polyphenols may help prevent chemically-induced liver damage. Research even shows that two handfuls a day of walnuts may help prevent both prostate and breast cancer and may curb tumor growth. Walnuts also can also support brain health.
4. Almonds - One of the healthiest aspects of almonds appears to be their skins, as they are rich in antioxidants including phenols, flavonoids and phenolic acids, which are typically associated with vegetables and fruits. They’re also notably beneficial for your heart health, since they can significantly reduce their risk factors for coronary heart disease.
5. Brazil Nuts - Brazil nuts offer many of the same benefits of other nuts, containing healthy fats, antioxidants, fiber, vitamins and minerals. Brazil nuts are most notable for being an excellent source of organic selenium, a powerful antioxidant-boosting mineral that may be beneficial for the prevention of cancer. They also have a beneficial high fat and low protein content, behind only macadamias and pecans.
6. Pistachios - Pistachios are high in lutein, beta-carotene and gamma-tocopherol (vitamin E) compared to other nuts. Eating one or two servings of pistachios a day has been shown, in fact, to increase blood levels of antioxidants and, in turn, lower oxidized LDL cholesterol in people with elevated levels. Further, they’re an excellent source of monounsaturated fatty acids, which tend to preferentially target belly fat. Be aware that most pistachios are bleached, so to avoid potentially harmful residues it’s important to look for organic pistachios. Pistachios are also one of the higher protein nuts, so they should be eaten in moderation.
7. Pumpkin Seeds - With a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants, which can give your health an added boost. They are also great for prostate health. Animal studies even suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.
8. Sunflower Seeds - Sunflower seeds are rich in vitamin E, copper, B vitamins, manganese, selenium, phosphorus and magnesium. Sunflower seeds also contain one of the highest levels of phytosterols of commonly consumed nuts and seeds. Phytosterols are beneficial for your heart health and immune system, and may help lower cancer risk as well.
Be Careful Not to Eat Too Many Nuts:
Most nuts should be eaten in moderation, but not because they’re high in fat or calories. It’s the high protein content that you need to watch out for, especially in nuts like almonds and pistachios. Most Americans consume three to five times more protein than they need, along with excessive starchy carbs and not enough healthy fats. Excess dietary protein can lead to elevated blood sugar, weight gain, kidney stress and leaching of bone minerals.