7 Healthiest Nuts to Add to Your Diet
Nuts are small, portable, and packed with nutrients. They offer heart-healthy fats, plant protein, fiber, and a range of vitamins and minerals. Here are seven of the healthiest nuts to add to your routine, plus simple ways to use them.
Almonds
Almonds are high in monounsaturated fats that support heart health. They deliver vitamin E, magnesium, and about 6 grams of protein per ounce. Their fiber helps with fullness and steady energy. Choose plain, dry-roasted or raw to keep sodium and oils in check.
How to use: Sprinkle over oatmeal or yogurt, blend into smoothies as almond butter, or slice onto salads for texture.
Walnuts
Walnuts stand out for their plant-based omega-3 fat (ALA), which supports brain and heart health. An ounce offers about 2.5 grams of ALA, plus antioxidants and fiber. Their slightly bitter, rich taste pairs well with both sweet and savory foods.
How to use: Chop into grain bowls, fold into banana bread batter, or toast lightly and add to roasted vegetables.
Pistachios
Pistachios provide complete protein compared with many plant foods and are rich in lutein and zeaxanthin, carotenoids that support eye health. They also offer potassium and fiber. In-shell pistachios can promote mindful eating by slowing snacking.
How to use: Crush over fish or chicken as a crust, mix into trail mix with dried fruit, or spoon over yogurt with berries.
Hazelnuts
Hazelnuts supply monounsaturated fats, fiber, and manganese. They pair especially well with cocoa and coffee flavors but also add depth to savory dishes. Like other nuts, they support healthy cholesterol levels when used in place of refined snacks.
How to use: Toast and chop over green beans, blend into homemade nut butter, or add to dark chocolate bark.
Pecans
Pecans are rich in polyphenols and monounsaturated fats. Their buttery texture makes small portions satisfying. An ounce offers fiber and minerals like copper and thiamin. Unsweetened forms are best to avoid added sugars common in desserts.
How to use: Toss into spinach salads with apple, use in a sweet potato topping, or stir into plain oatmeal with cinnamon.
Cashews
Cashews contribute magnesium, copper, and iron and have a creamy texture that works in both sauces and snacks. They are a bit lower in fiber than some nuts but still support a balanced diet when portions are mindful.
How to use: Soak and blend into dairy-free cream sauces, stir-fry with vegetables, or pair with fresh fruit for a quick snack.
Brazil Nuts
Brazil nuts are notable for selenium, a mineral involved in antioxidant defenses and thyroid function. Because they are extremely high in selenium, a small amount goes a long way. One to two nuts per day generally covers most adults’ needs.
How to use: Eat one or two as a daily “supplement,” chop into yogurt, or blend into smoothies with cocoa.
Nuts are nutrient-dense, versatile, and satisfying. Choose mostly unsalted, dry-roasted or raw varieties, keep portions to a small handful, and work them into meals and snacks for heart, brain, and overall metabolic health.
