The Top 4 Nuts to Include in Your Diet

small cast iron dish of roasted pear halves with walnuts and sugar glaze top viewDon’t be fooled by their small size; nuts are truly mighty nutritional powerhouses. They might even be some of the most nutritious foods on the planet.

Each nut has a distinct look and taste, and they all bear slight nutritional differences. It’s hard to say that one is necessarily better than the other because there truly is no bad choice.


Provided you’re not eating heavily salted or candied options.

There is plenty of research to suggest that including nuts in your diet can produce some benefits. They may help fight inflammation, lower cholesterol, and promote longevity.

But is there a pecking order? There is. according to some experts. Let’s take a look at a few of the nuts that may go above and beyond.

Walnuts: Walnuts are the best plant-based nut for omega-3 fatty acids by far. Omega-3 fatty acids are particularly important for people eating a Western diet and may play a role in improving blood pressure, brain health, and more.

They are also a great source of polyphenols, and research has suggested that those on walnut-enriched diets had lower “bad” LDL cholesterol and triglycerides compared to those on control diets.

Brazil nuts: Brazil nuts are also nutritional heavy hitters. They grow on trees in the Amazon and are most well-known for robust servings of selenium. There is so much of this valuable nutrient and antioxidants in Brazil nuts that capping intake is generally recommended at just two per day!

Pistachios: Pistachios also have a lot going for them. They are a great source of protein and fat, offering 6 and 3 grams, respectively, per serving. You also get more nuts per serving size compared to other nuts too! They also feature some very healthy fats.


Almonds: Like pistachios, almonds are a common and popular nut. They are a great source of vitamin E, a powerful antioxidant that’s associated with healthy skin, hair, and nails. Vitamin E may also help fight inflammation to encourage cell strength.

Almonds are also a food plant-based source of calcium and healthy fats.

These four nuts offer great nutrition, but they are not necessarily better than other nuts. If you’re looking to boost calcium intake, for example, maybe more almonds are worthwhile. But as long as you’re eating nuts, you’re likely on your way to better health.

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.