As a kid, and probably like a lot of people, holiday preparations started with Thanksgiving. I always knew it was that time when my mom and I would go to the grocery store and I’d start seeing pomegranates, cranberries and bags of nuts in their shell. For some reason, those nuts in a shell were a highlight and I couldn’t wait to get them home and start cracking. In fact, those nuts were such a staple during the holiday season that one year my mom was gifted a bowl designed specifically for whole nuts. She still has it and uses it, and my son is now enamored by it 🤷🏻‍♀️.

Why do I share that story? Well, partially because it’s that time of year now, but also because nuts are an amazing source of healthy fats. Though small, nuts pack an incredibly healthy punch and should be a key part of a balanced diet year round. If you don’t eat many nuts now, maybe try grabbing one of those bags and start cracking!

What Are Nuts?

The definition of a nut is actually, surprisingly, kind of complicated. Is it a nut, a legume, a drupe? I’m not going to get into all of that here. At the end of the day, I’m more interested in their nutritional qualities, and that is what I’m choosing to focus on and share.

Generally speaking, nuts are actually part of the fruit family. And while you’ve probably heard of tree nuts or legumes, they all have very similar qualities, nutrition-wise. Mainly, they are a great source of healthy fats, protein, fiber and vitamins & minerals.

Which Ones Should I Eat?

You’re probably familiar with almonds, cashews, pecans & walnuts, but what about Brazil nuts, pine nuts or pistachios? All of them provide a great nutritional boost to your diet. I’m going to go through my top 10 nuts individually in a moment, but for the sake of time and redundancy, I’m first going to share what most, if not all, of these nuts have in common.

Common Health Benefits of Nuts

Nuts in general are a great source of healthy fats, fiber, protein and phytonutrients (important vitamins & minerals that we get from plants). The majority fat makeup of nearly all nuts is unsaturated, which has countless health benefits. Cashews, Brazil nuts and macadamia nuts are a bit higher in saturated fat, which is okay! As I mentioned in Fats: Friend or Foe?, it is nearly impossible to remove just saturated fats from your diet, and you really shouldn’t anyway, unless you have a specific medical condition. If, for example, you avoided Brazil nuts solely because they contain saturated fats, you would lose out on necessary unsaturated fats, selenium, magnesium, phosphorus, zinc…You get my point.

Because of their high polyunsaturated fat content, most of which are either omega-3 or a combination of omega-3 and omega-6, nuts provide the following health benefits:

Promote heart health
Promote brain health (our brains are all fat)
Regulate blood pressure
Are powerhouse antioxidants (which protect the health of our cells)
Some studies show their ability to lower cholesterol & triglycerides (fats)
Fight inflammation
Promote a healthy weight
May protect against diabetes, heart attack and stroke
Support a healthy gut, and in turn a healthy immune system

Are There Any Nuts I Shouldn’t Eat?

I think America’s low or no-fat craze has caused us to be hesitant when it comes to nuts because of their high fat content. As with anything, moderation is key. If you eat a whole bag of cashews in one sitting, that’s probably going to give you a stomach ache. If you add a handful of almonds to a salad, there shouldn’t be much to worry about.

However, most nuts contain moderate to high levels of phosphorus, which is critical for bone health, but can also be problematic for anyone following a renal diet. Macadamia nuts are lower in phosphorus, so are a great option. Similarly, some nuts that are higher in oxalate (almonds, Brazil nuts & pine nuts) may exacerbate kidney stones, for those who are susceptible to them.

There has also been speculation that nuts & seeds may exacerbate diverticulitis. An 18-year study, which followed over 45,000 men, came to the conclusion that nuts & seeds do not actually increase the risk of diverticulitis. Now, if you have diverticulitis and you find that it flares when you eat nuts, I would suggest working with a nutritionist to find out if nuts might be a trigger for you.

Obviously nuts are a common allergen, so if you have an allergy (whether it be to one type of nut or to all of them), you should read food labels really carefully. Whole nuts should also be avoided for children under 4 and some elderly folks, as they can pose a choking hazard. If you are starting your solids journey with your baby, there are techniques for exposing your child to reduce their likelihood of an allergy.

At the end of the day, it always comes back to this: you know your body better than anyone, so as always, know that what I write here is generally speaking, and if you have a specific medical condition or concern, either contact me directly and/or speak with your medical professional.

So, curious about a specific nut? Keep reading, as I break down 10 common nuts, which happen to also be the ones I focus on as well.

Almonds

Almonds may be the most recognized nut of them all. Over the years they’ve gained quite a bit of popularity, with products including almond milk, almond flour, almond butter, even almond-based “dairy” products like cream cheese. You can also buy them whole, sliced or slivered.

In addition to all of the general nut benefits listed above, almonds are also high in:

Vitamin E (helps protect our cells from free radicals, as well as providing immune support; it also supports skin & hair health)
Magnesium (helps convert food to energy in our body, creates & repairs DNA & RNA, supports muscle function, and more)
Manganese (needed for brain function, nerve & muscle support, calcium absorption, blood sugar regulation, sex hormones, and more)
Phosphorus (needed for multiple bodily functions, but primarily for bone formation & strength)

Fun fact, my husband and I actually picked almonds on an excursion during our honeymoon in Tahiti (and like anything else picked right from the vine, they were delicious)!

Brazil Nuts

In size, Brazil nuts may be the largest nut listed here. If you have ever seen them, a whole nut can be pretty big. These seem to be gaining more popularity as we learn about their health benefits, specifically their incredibly high levels of selenium, which is higher in Brazil nuts than any other nut. Selenium supports a healthy immune system, proper thyroid function, cell growth, male & female reproduction, it may reduce the chances of miscarriage and protect against certain cancers, and a deficiency has been linked to adverse moods. It’s incredible what one mineral can do, no?

Brazil nuts are also high in:

Copper (necessary for healthy bones, nerve vessels, immune system and helps us to absorb iron)
Thiamine (helps turn food into energy, also supports cell health)
Magnesium (see above)

Cashews

Cashews are another popular nut, either in its whole form or as cashew butter, which is my son’s new found favorite nut butter. When soaked, you can also puree cashews into a “cream” sauce.

Cashews are high in many of the vitamins and minerals already listed, so I won’t repeat them all here. Just know they are another great source of polyunsaturated fat, fiber, protein and phytonutrients.

Hazel Nuts

In addition to all of the benefits already listed, hazel nuts are also a really great source of manganese. However, hazel nuts do contain phytic acid which can prohibit the absorption of some nutrients. But before you go and scratch hazel nuts off your list, remember it is okay to eat them in moderation!

Macadamia Nuts

Macadamia nuts are not necessarily as popular as the other nuts listed so far, but that doesn’t mean they’re any less nutritious. You can find these whole or even as macadamia nut milk.

Macadamia nuts are actually lower in phosphorus than most nuts, so these are a great option for anyone with kidney disease or renal complications.

They are particularly higher in manganese, and otherwise have many of the same vitamins and minerals already listed so far.

Peanuts

I know, technically peanuts are a legume, but I’m leaving them on my list! Peanuts have many of the same health properties as the other nuts already listed, and in addition are a great source of biotin, which helps to break down carbs, fats & proteins into energy. Biotin also supports healthy skin, hair & nails.

Pecans

Pecans may be my favorite nut. I especially love them in baked goods, like muffins or banana bread, they just give a really delicious, nutty flavor.

Pecans have all of the same nutritional benefits of the other nuts, and provide a decent amount of copper, which is essential for immune, cell and blood health.

Pine Nuts

Pine nuts, also referred to as pignoli, are a great source of polyunsaturated fat, they’re fairly low in saturated fat, and high in potassium, iron & magnesium. Therefore, they, too, provide many of the nutritional benefits of the other nuts listed here.

Pistachios

Pistachios, which are related to cashews, are an underrated nut, if you ask me. Maybe because you have to shell them? That actually comes in handy if you want to eat slower, however, if you just want to add some to a salad or trail mix, you can buy them shelled.

Compared to other nuts, they are actually lower in calories, but still provide a good amount of protein. While they boost all the same benefits as other nuts, they are also an excellent source of vitamin B6, which supports:

Brain development
Nerve function
Immunity
Mood & helps symptoms of depression
Symptoms of PMS
Relieve morning sickness

Walnuts

Even though some other nuts listed here may seem more “popular,” walnuts are actually an amazing source of polyunsaturated fats, which in my opinion, are the creme de la creme of fats. Not only that, walnuts have both omega-3 AND omega-6!

With their polyunsaturated fat content, along with their other vitamins and minerals, walnuts have shown to lower bad cholesterol, support heart health, boost immunity, promote GI health (which also strengthens immunity), lower blood pressure, potentially protect against some cancers, support weight loss/maintenance, improve male fertility, and they may even promote brain cell health & growth. If that doesn’t make you want to eat a walnut, I don’t know what does!

Walnuts are a great source of:

Folate/vitamin B9 (critical during early pregnancy, also needed for red blood formation and cell health. Folate also reduces/balances a certain protein in our blood that can cause memory problems.)
Phosphorus (see above)
Vitamin B6 (see above)
Manganese (see above)
Vitamin E (see above)

Conclusion

Nuts provide essential nutrients that human bodies need to function and survive. While I attempted to explain what each nutrient does, the list could go on and on, so I tried to focus on the big ones. Ultimately, a mix of different nuts should be enjoyed as part of a well-rounded, whole foods diet.

Better Get Crackin’: The Importance of Nuts