BY NOW YOU’VE probably heard that, barring an allergy, nuts are great for you.
Besides being incredibly delicious, nuts also contain healthy fats, fiber, and protein—nutrients that all battle hunger.
But, wait, there’s more!
In addition to their heart-healthy mono- and poly-unsaturated fats, some nuts contain inflammation-fighting omega-3s, antioxidants, and other beneficial vitamins and minerals, says Melissa Halas-Liang, R.D.
In general, it’s best to eat a variety of nuts in order to maximize the unique benefits of each kind. While portion sizes can vary greatly (you get 25 pistachios for 100 calories, but just 8 walnut halves) you can’t go wrong with a handful a day.
Try the following mix.
1. Walnuts
Not only do they look like brains, they may help protect yours.
A 2019 study in the journal Nutrients found that depression scores among people who regularly ate walnuts were 26 percent lower than those on nut-free diets. Eating other kinds of nuts was only associated with an 8 percent lower risk of depression.
Walnuts taste great stirred into Greek yogurt with fresh berries and unsweetened coconut flakes.
2. Pistachios
These green machines may help keep you lean. That’s because, nut-wise, they’re among the lowest in calories and highest in fiber (one ounce has 3 grams).
They’re also full of antioxidants, says Halas-Liang, including lutein and zeaxanthin, which are responsible for their vibrant color and may provide protection for your eyes, skin, and heart.
3. Pecans
Among tree nuts, these pie stars contain the lowest in carbs (four grams per ounce compared to 6 for almonds and 9 for cashews). Their abundant phenolic compounds make them a great snack after an intense workout, when free radicals naturally increase from exercise, says Halas-Liang.
They’re also one of the best natural sources of a compound called beta-sitosterol, which may help lower cholesterol and has been studied for its effectiveness in treating enlarged prostate, a gland that is normally, appropriately enough, pecan-sized.
4. Almonds
They’re not just for milk (even though they do contain the most calcium of any tree nut). Almonds are also rich in vitamin E, a potent antioxidant, and zinc, which has been linked to fertility.
The latter may explain the results of a study published in The American Journal of Clinical Nutrition, in which researchers recruited more than 100 men aged 1 to 35 and had them eat a nut snack containing almonds for 14 weeks. At the end, their sperm count measured 16 percent higher than men who didn’t eat nuts, and their swimmers had greater vitality and motility.
5. Peanuts
Sure, they’re technically legumes and not tree nuts, but nutritionally speaking, they belong on this list. A recent study in the journal Nutrients found that the fiber-fat-protein combo in peanuts helped control blood sugar in diabetics. And peanuts are top in both protein (seven grams per ounce) and plant sterols, the naturally occurring compounds that may block cholesterol from being absorbed into the blood.
6. Cashews
Many scientific studies (like this one, for an example) have shown that people who eat cashews daily reduced their serum insulin and LDL-C/HDL-C ratio, a key biomarker for good health, especially in those with diabetes.
Plus, they’re incredibly delicious—almost creamy-like in flavor and consistency.
Jill Waldbieser will write for food. She’s a freelance nutrition, health and wellness reporter and recipe developer who is always improving her Instagram game at @jwaldbie.
Paul is the Food & Nutrition Editor of Men’s Health. He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan.
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