The Best Nuts To Eat For Nutrition

Nuts are frequently recommended by health professionals to enjoy in moderation for maximum benefits. Nuts contain the heart-healthy monounsaturated and polyunsaturated fats as well as omega-3 fatty acids, L-arginine, fiber, vitamin E, and plant sterols. Nuts also contain antioxidants such as ellagic acid to protect the body's cells from damaging free radicals. Nuts can be great sources of potassium, magnesium, calcium, copper, manganese, and zinc.

Walnuts

Walnuts are considered nutritional powerhouses, highest in omega-3 fats and packed with antioxidants. A 1-oz. serving of walnuts is 185 calories, in the mid-range for nuts. Walnuts are heart-healthy as well as anti-inflammatory. They are considered a very good source of manganese and a good source of both copper and tryptophan. The healthy fats in walnuts can quickly oxidize, so keep them stored in an airtight container in the refrigerator.

Almonds

Almonds are an especially good source of vitamin E as well as fiber, riboflavin, and heart healthy monounsaturated fats. According to George Mateljan in "The World's Healthiest Foods," almonds promote heart health, healthy weight and digestive system health. One ounce of dry roasted unsalted almonds, about 22, contains 169 calories. Almonds sold in the baking section of the grocery store are usually unsalted and are a healthier, less expensive alternative to the roasted and salted almonds in the snack section.

Peanuts

Peanuts are in fact, legumes and not nuts. This is because they grow underground as opposed to growing on trees like walnuts and almonds. Peanuts are higher in protein than most nuts and good sources of manganese, tryptophan, niacin, folate and copper. Like most nuts, peanuts contain heart-healthy monounsaturated fats. A 1-oz. serving of dry roasted, unsalted peanuts contains 166 calories. For the best nutritional bet, choose unsalted peanuts that are raw or have been dry roasted. Oil roasted peanuts contribute more calories and often contain less healthy fats.

Cashews

Despite their buttery texture, cashews have a lower fat content than most nuts. Cashews contain a substantial amount of oleic acid, the same heart healthy monounsaturated fat found in olive oil. Cashew nuts are a rich source of copper and magnesium. One of the lower calorie types of nuts, 1 oz. of cashews contains 157 calories.