8 Potential Health Benefits of Nuts

Research suggests that eating a daily serving of walnuts can improve cognitive function and also reduce the risk of cardiovascular disease, depression, and type 2 diabetes, which are risk factors for the development of dementia. The article also notes that walnuts have antioxidant and anti-inflammatory effects on the body.

One study, which compared nine types of raw and roasted nuts and two types of peanut butter, also found that walnuts contained the most superior antioxidant content.

“Plus, walnuts are also the richest in omega-3 fatty acids, which fight inflammation,” says Bauer. 

One serving, per the USDA (1 oz or about 14 walnut halves): 185 calories, 18.5 grams (g) fat, 4.3 g protein, 1.9 g fiber, 3.9 g carbohydrates

Almonds boast one of the highest fiber counts of all nuts — with nearly 4 g per 1-oz serving, according to the USDA. Adequate fiber intake also lowers your risk of diabetes, heart disease, and some types of cancer, notes the Mayo Clinic.

Fiber also makes you feel full, which can help you lose weight. According to one study, participants who consumed 1.5 oz of almonds as a snack lost more visceral fat compared with a control group that ate muffins with the same number of calories.

Other research suggests almonds may also have important prebiotic properties that play a role in keeping a balance of good bacteria in the gut.

One serving, per the USDA (1 oz or about 23 nuts): 164 calories, 14.1 g fat, 6 g protein, 3.5 g fiber, 6.1 g carbohydrates

Cashews contain healthy fats, fiber, and protein, and they’re also a source of iron and zinc. “Iron helps deliver oxygen to all of your cells and prevents anemia — and zinc is critical to immune health and healthy vision,” says Bauer.

A randomized, controlled trial suggested that cashews, compared with high-carbohydrate snack foods, may even help lower LDL cholesterol in individuals with mildly high levels.

Cashews are also a good source of magnesium. Evidence suggests getting enough magnesium can help bolster cognitive functioning in older adults, according to a 2021 study.

One serving, per the USDA (1 oz): 157 calories, 12.4 g fat, 5.2 g protein, 0.9 g fiber, 8.6 g carbohydrates

Pecans aren’t just for making tasty pies, they can also help improve your heart health. “Pecans are among the most antioxidant-rich nuts,” says Bauer. “They may help prevent plaque formation in your arteries.”

Indeed, a study on healthy middle-aged overweight or obese adults found that, compared with a control diet, consuming about 1.5 oz of pecans per day for four weeks led to improved insulin sensitivity, thus possibly curtailing diabetes risk. One possible reason? The polyphenols in pecans pack anti-inflammatory and antioxidant properties that benefit metabolic function.

One serving, per the USDA (1 oz or about 19 halves): 196 calories, 20.4 g fat, 2.6 g protein, 2.7 g fiber, 3.9 g carbohydrates

Just one Brazil nut packs more than 100 percent of the recommended daily allowance for the mineral selenium, notes the USDA and National Institutes of Health. Your body uses selenium for reproductive processes, thyroid gland function, DNA production, and to help prevent damage caused by free radicals and infection.

But it’s important to note that you should limit how many Brazil nuts you eat and how often. Technically, one serving delivers more than the tolerable upper limit of selenium for any given day — the amount that shouldn’t be exceeded on a regular basis. Make these nuts an every-once-in-a-while versus everyday nut (unless you’re just eating one a day).

One serving, per the USDA (1 oz or about 6 nuts): 187 calories, 19 g fat, 4.1 g protein, 2.1 g fiber, 3.3 g carbohydrates

Ounce for ounce, macadamia nuts are among the most calorie-dense nuts, but they contain one of the highest counts of heart-healthy monounsaturated fat per serving.

“This ‘good fat’ helps lower LDL ‘bad’ cholesterol and blood pressure,” Bauer says. Research has found that adding 1.5 oz of macadamia nuts to a diet reduced total cholesterol by nearly 10 percent and LDL cholesterol by nearly 9 percent in a group of individuals with mildly high cholesterol in as little as five weeks. (The study was funded partly by the Hershey Company, which owns the Mauna Loa Macadamia company.)

One serving, per the USDA (1 oz or 10 to 12 nuts): 204 calories, 21.5 g fat, 2.2 g protein, 2.4 g fiber, 3.9 g carbohydrates

Pistachios have roughly 4 calories each, and if you buy them in the shell, they’re especially diet-friendly, Bauer says. “The shells automatically slow down your pace so the snack lasts longer and you eat less overall.”

Plus they boast a roster of nutrients, including folate, which your body needs to make new cells and for heart health, as well as several other B vitamins, according to research. The nuts also contain vitamin K, which plays a role in bone health and has been linked to a possibly lower risk of several chronic diseases, including certain types of cancer and heart disease.

Pistachios are also a good source of manganese and an excellent source of copper.

One serving, per the USDA (1 oz or about 49 nuts): 159 calories, 12.8 g fat, 5.7 g protein, 3 g fiber, 7.7 g carbohydrates

An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help manage type 2 diabetes, according to Bauer.

They’re also rich in several antioxidants that can help protect against chronic diseases, including certain types of cancer, heart disease, and inflammatory diseases, according to research.

A review and meta-analysis found that including at least 1 oz of hazelnuts in your diet was associated with lower LDL and total cholesterol levels, which may also help protect your heart.

One serving, per the USDA (1 oz or about 21 nuts): 178 calories, 17.2 g fat, 4.3 g protein, 2.8 g fiber, 4.7 g carbohydrates