Here’s the lowdown on why almonds, walnuts, brazil nuts, and pistachios are good for you… and why peanuts didn’t make the list.

Okay, here’s the honest truth: I’d eat nuts whether they’re good for me or not. But, it does make me feel better to know that they are indeed nutritious. Here are four particularly healthy kinds and their benefits.

Almonds

Almonds are small but they’re packed with nutrients. According to Men’s Health, 1 ounce of almonds provides 50 percent of your daily value of vitamin E, 8 percent of your calcium (more than any other nut), and 10 percent of magnesium. Vitamin E is important because it’s an antioxidant that can help protect cells and thus possibly protect against heart disease and cancer. Almonds are also a good source of protein, which helps fill you up, gives you energy, and helps your muscles develop. And they have fat, but it’s mostly monounsaturated fat—the good fat—which may help lower cholesterol. (Justin’s makes single-serving almond butter packs that are healthy and very tasty!)

Walnuts

The special thing about walnuts is that they contain omega-3 fatty acids (the kind also found in fish). Omega-3 fatty acids help your heart and blood vessels function. In fact, according to medical expert Dr. Andrew Weil, the FDA has approved the claim that eating 1.5 oz of walnuts daily as part of a low saturated fat and low-cholesterol diet, and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. Walnuts also have protein and monounsaturated fat.

Brazil Nuts

Brazil nuts are high in selenium, another powerful antioxidant. And again, they have protein and mono fats.

Pistachios

According to my health guru, Dr. Weil,

“One ounce of pistachios contains more fiber than a half-cup of spinach and the same amount as an orange or apple…”

In addition, they contain vitamin B-6, thiamin, copper, phosphorus, magnesium, protein, and mono fats. And they’re fun to eat!

Other Nuts

Cashews, pecans, and hazelnuts (filberts) are also good sources of mono fats and vitamins, especially potassium, magnesium, and phosphorus. And here’s a special thing you might not know about hazelnuts: they have more folate (a B vitamin particularly important for pregnant women) than any other nut.

A Note on Portion Size

Nuts are good for you, but they’re also high in calories—most have between 240–280 calories for 1/3 cup—so you do have to be careful with your portions. (To see calories based on numbers of nuts, rather than by cup, see this MedicineNet page.) Those bags of mixed nuts you buy at the deli often have 2 or 3 servings in them. You really only need 1 oz. or less (about 25 pieces or fewer). I suggest buying big bags of nuts and then dividing them into small Ziplock bags or tubberware cups. Do this on a Sunday night so you have snacks prepared for the week. I often put nuts into small takeout salad-dressing containers because they hold just the right amount of nuts; if I used baggies, I’d be likely to overstuff them! Or mix nuts with dried fruit, so you won’t eat as many.

How To Eat Them

Raw and roasted nuts are both fine, though raw nuts do spoil less quickly, according to Dr. Weil. I like plain nuts, but sometimes I do buy flavored ones, like tamari almonds. Stay away from sugar-coated varieties, though, which are even higher in calories (unless you’re eating them as a special treat, of course. I love my mom’s Christmas almond candy, and I make yummy buttery spicy pecans when I entertain in the summer).

Why Didn’t Peanuts Make The List?

I know peanuts might be one of your favorites, but the reason they didn’t make this list of healthiest nuts is that they’re not nuts!  They’re technically legumes (in the beans, peas, and lentils family), not tree nuts. Sorry, that’s very school-teacher of me! But don’t worry; I’m not ignoring them; I’m just saving them for a post of their own.

-L

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