Healthy Eating

8 Of The Healthiest Nuts To Eat Daily

Healthiest Nuts To Eat Daily
Written by Collins Nwokolo

A nut is a fruit that consists of a hard or strong nutshell that protects an edible kernel. A wide range of dry seeds are referred to as nuts in common language and in the culinary sense, but “nut” implies that the seed’s shell does not open to release the seed in a botanical context. 

Overall, the healthiest nuts to eat on a daily basis are the ones that have omega-3 fatty acids, fiber, and antioxidants like phenolic compounds, also contain significant amounts of vitamin E that help protect cells from damage caused by free radicals.

Let’s take a look at our list of the healthiest nuts to snack on daily

7 Healthiest Nuts to Eat Daily

Healthiest Nuts To Eat Daily

A diet that is rich in nuts can help you lead a healthy lifestyle by improving brain function and promoting weight loss. Nuts also improve heart health by lowering cholesterol and triglycerides and reducing the risk of diabetes. Here are healthiest nuts to eat daily.

1. Walnuts

Walnuts are a favorite of health-conscious people because they are rich in omega-3 fatty acids, which lower the risk of heart disease by lowering blood pressure and reducing triglycerides. Walnut consumption may even improve cholesterol levels, preventing blood clots and reducing inflammation. Walnuts are also high in vitamin E, which helps keep cells healthy by combating cell damage caused by free radicals. Eating a handful of walnuts daily is the best way to reap their benefits.

There’s more, regularly eating walnuts can boost brain health and reduce the  risk of developing heart disease and cancer. Walnuts can also be easily incorporated into your diet, because they can be eaten on their own or added into many different meals.

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2. Almonds

Like walnuts, almonds contain healthy fats like oleic acid and mono-unsaturated fat that help reduce the risk of cardiovascular disease by lowering cholesterol levels, blood pressure, and triglycerides. In addition, Almonds are packed with lots of fiber, protein, magnesium and vitamin E. You should eat almonds often because they can lower blood sugar levels, reduced blood pressure and lower cholesterol levels. 

3. Pistachios

Pistachios are a great snack, but they are off-limits for those with a nut allergy. They also contain significant amounts of vitamin E, which is one of the main antioxidant compounds that help combat free radicals. Also rich in fiber, pistachios have been linked to lower cholesterol and triglyceride levels, and may even reduce the risk of certain cancers. Pistachios also reduce hunger and promote weight loss, which makes them one of the healthiest late-night snacks you can eat.

4. Brazil Nuts

These nuts are full of protein and healthy fats that will keep you feeling full while delivering healthy nutrients like fiber that improve cardiovascular health. They are also high in selenium, which plays an important role in immune system function and antioxidant support. Brazil nuts also contain some protein and are  good sources of important nutrients, such as magnesium, zinc, calcium and vitamin E.

5. Cashew Nuts

These nuts are a good source of fiber, protein, and heart-healthy monounsaturated fats, but have been linked to the formation of gallstones in both men and women due to their high-fat content. If you don’t have a history of gallstones or have no risk factors for developing them, cashews are a great snack.

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Furthermore, cashew nuts are low in sugar and plant protein. They’re also excellent sources of copper, magnesium, and manganese, which are important for energy production, brain health, immunity, and bone health.

6. Pecans

Pecans are rich in fiber and fat-fighting plant chemicals like tocotrienols that activate enzymes that convert cholesterol into bile acids to help prevent gallstones. They also contain small amounts of iron and magnesium that help protect against osteoporosis. Pecans are also loaded with of calcium, magnesium, and potassium, which help lower blood pressure.

7. Macadamia nuts

Macadamia nuts are among the healthiest nuts you shout eat everyday. They are rich in vitamins, fiber, minerals, antioxidants, and healthy fats. Consuming macadamia nuts can promote weight loss, improve gut health, and boost cardiovascular health.

8. Pine Nuts

These nuts contain plenty of healthy fats such as oleic acid that fight cardiovascular disease by lowering triglycerides and LDL “bad” cholesterol levels while increasing HDL or “good” cholesterol levels.



These are the list of healthy nuts that made it on this list, although, they are all healthy, you might want to make your own research if you have an allergy to them before consuming them.

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About the author

Collins Nwokolo

Collins Nwokolo is a passionate medical physiologist, health blogger and an amazing writer. He is a health and fitness enthusiast who loves sharing helpful information to people.

1 Comment

  • I absolutely love nuts of any kind. I knew they were good for me but you have opened my eyes to the many benefits they have in different ways, like cholesterol, energy, and Vitamins.

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