8 Healthy Nuts For Every Need + How To Eat More Of Them

Whether sprinkled into salads or added to your favorite trail mix, nuts add a significant amount of texture, flavor, and, most importantly, nutritional value to meals and snacks. But which are the healthiest nuts you can eat, and how do their nutritional benefits compare?

Here, functional nutrition experts weigh in on the healthiest nuts for your heart, skin health, brain functioning, and beyond.

For the record, unless you're snacking on the sugarcoated, candied varieties, all nuts are inherently healthy.

"Nuts are a wonderful source of plant-based proteins, heart-healthy fats, vitamins, minerals, and fiber. Each contains carrying amounts of these nutrients," Feller says, adding, "[but] I wouldn't say one is more healthy than another. I would rather encourage people to find nuts that they enjoy and incorporate them into their eating pattern." 

Depending on your health goals, the nutritional profile of some nuts may be more beneficial than others. Ahead, experts break down some of the most nutritious nuts and how they can affect your health.

For anyone struggling with skin ailments or traumas, like uneven pigmentation, Michalczyk says you might want to add a handful of almonds1 to your snacking rotation.

"[Almonds] are the nut with the most vitamin E, an antioxidant which supports skin health by protecting skin cells from the damaging effects of free radicals caused by pollution, UV rays, cigarette smoke, and other factors," says Michalczyk, and there's research to back this up.

For example, a 2019 study2 published in the journal Phytother Research found wrinkle severity reduced when a randomized control trial of 50 postmenopausal women consume 20% of their daily calories in almonds for 16 weeks.

Try them in: This neurologist-approved healthy breakfast smoothie

Aside from being delicious, research shows that peanuts3 (technically not nuts but rather the edible seeds of a legume) contain a slew of health benefits.

For instance, according to a 2022 randomized clinical trial and meta-analysis4, consuming 25 grams (a little under an ounce) of peanuts every day could help reduce cholesterol levels, thanks to the superfood's healthy amount of monounsaturated and polyunsaturated fats.

And, in addition to its cardiac benefits, research suggests that the bioactive compounds in peanuts can help reduce stress levels, as well as improve memory.

Try them in: This protein-packed peanut miso stew

Cashews5 have a creamy decadence that comes through whether you're snacking on them raw or in butter form. And if you think these morsels are rich in flavor, they're equally rich in nutrients.

Aside from their being loaded with magnesium, which supports muscle relaxation, nerve function, and energy production, plus iron, which is great for the immune system, studies6 show that cashews can help reduce cholesterol levels and therefore keep blood pressure levels stable as well.

Try them in: This cashew butter-collagen treat

Pistachios are crowd-pleasers, with their smooth texture and sweet flavor profile, but they also come highly recommended by experts.

This is because pistachios are a "complete" plant-based protein source, meaning they have "the full amino acid profile and supply 6 g of plant-based protein7 per serving," Feller explains.

Pistachios are also a good source of fiber and a great source of healthy fats, making them a satiating snack if you're on the go or in need of a quick energy boost.

Try them in: These double-chocolate pistachio cookies

It's kind of ironic that walnuts are shaped like a brain because these nuts are stellar for your noggin. A 20208 review of both human and animal data published in the journal Nutrients noted that walnuts' strong antioxidant and anti-inflammatory properties may play a role in protecting the brain against cognitive decline.

Walnuts are also rich in alpha-linolenic acid, a type of omega-3 polyunsaturated fat, which professor and director of the master in nutrition and dietetics program at Virginia Tech Enette Larson-Meyer, Ph.D., R.D., previously told mbg is associated with helping prevent cognitive decline9.

Try them in: This flavorful 5-ingredient pasta

Owner of Nutrition con Sabor Krista Linares, R.D., previously told mbg that compared to other nuts, pecans10 are especially high in antioxidants and that a diet high in antioxidants "can help prevent chronic diseases such as cancer and heart disease, as well as help prevent and repair cellular damage that can lead to signs of aging."

One 2018 study11 published in the journal Nutrients also found that a pecan-rich diet helped lower the risk of cardiometabolic disease in healthy middle-aged and older adults who were overweight or obese.

Try them in: This maple pecan oatmeal

While macadamia nuts12 are high in fat, don't let that deter you from picking up a pack to snack on. Roughly 80% of the fat in macadamia nuts is monounsaturated fat, a healthy fat that's known to lower cholesterol.

Macadamia nuts are also the nut with the lowest amount of carbohydrates, which Ella Davar, R.D., CDN, CHC, says, makes it "a preferable snack for those trying to achieve ketosis and following a keto diet."

Try them in: These crunchy vanilla protein bars

Even if you've never snacked on a Brazil nut13, we can almost guarantee you could pick one out of a lineup. These spherical pods are big, measuring anywhere from 3 to 7 inches in diameter. So while a 1-ounce serving of, say, pistachios translates to about 30 nuts, a 1-ounce serving of Brazil nuts is maybe six medium-sized nuts.

But beyond their size, Brazil nuts' claim to fame is their selenium content. Selenium is an essential trace element that encourages hormone balance, specifically that of the thyroid14. The U.S. Department of Health & Human Services15 recommends the average adult consume 55 micrograms of selenium per day; one Brazil nut contains 90 micrograms, which is why Katie Lemons, the functional medicine expert behind the Twist of Lemon, previously told mbg she recommends eating one to two Brazil nuts every day as a whole food selenium supplement.

Try them in: This spicy kale and Brazil nut dip

There are over 50 types of nuts around the world, and over 20 of those species are edible, each one boasting a unique nutritional profile. Here are a few benefits of most types of nuts:

Generally speaking, nuts are a great energy-boosting snack packed with healthy fats and protein, should you find yourself lagging come midafternoon.

Beyond their tendency to level up your vitality16, nuts are a nutritionally dense food loaded with macro- and micronutrients, as well as vitamins and minerals.

In conversation with mbg, Maya Feller, M.S., R.D., CDN, explains that nuts are loaded with plant-based forms of heart-healthy fats, including both saturated and unsaturated fats.

Certain nuts, Feller says, also provide high amounts of omega-3 fatty acids (an essential fatty acid the human body does not naturally produce but needs to obtain through food sources)

Nuts also contain antioxidants (a win for your immune system17) and prebiotic fiber to keep you full and serve as "nourishment for the beneficial bacteria in the gut," says Feller.

Of course, you could just grab a handful of nuts and snack on them raw, but with so many fun and delicious ways to utilize them in various meals, why not experiment? Here are some ideas to get you started:

The truth is, all nuts are healthy but in different ways and for different reasons. Review the nutritional values and special perks listed above for some inspiration on how to utilize different types of nuts in your diet daily, for head-to-toe health.