What Nuts to Eat

When you think about eating nuts for health, forget about the roasted, smoked, salted or honeyed snacks that fill grocery store shelves, and go natural. Raw, unroasted nuts are nutrient-dense foods, packed with vitamins, minerals and protein. Also high in fat, nuts supply mostly monounsaturated and polyunsaturated fats that assist in different bodily processes, including protecting your heart. From the 300-plus varieties available, choose those with the richest nutrient content.

Almonds

This sweet nut is high in linoleic acid, one of the body's main omega-6 essential fatty acids. These fats support the growth of blood vessels and nerves, and help keep skin and tissues lubricated and soft. Almonds are also rich in vitamin E, an antioxidant that protects your cells and tissues from free-radical damage. Almonds are a source of calcium, which builds and maintains bone. You can buy almond milk or make it yourself by soaking raw nuts in water overnight, then straining. Minerals in almonds include magnesium, which increases the absorption of calcium, and potassium, which is important to cardiovascular and nerve health. An ounce of almonds supplies 6 g of protein.

Pistachios

Avoid salted, red-dyed pistachios, and enjoy these nuts au naturel. Pistachios, which are common in Mediterranean and Middle Eastern countries, are a rich source of B vitamins, especially thiamine, niacin and folic acid, which assist with the functioning of your nervous system, boost energy and help reduce stress levels. The potassium and iron content of pistachios is also high, while calcium and magnesium content is modest. In addition, a 1-ounce serving provides you with almost 6 g of protein.

Walnuts

Of all the nuts, walnuts have the highest content of alpha-linolenic acid, or ALA, a type of omega-3 fatty acid that has valuable heart-protective properties. The protein content is a little over 4 g in a 1-ounce serving. Walnuts also supply folic acid and a host of minerals, including potassium, magnesium and zinc, which assists with wound healing and boosts overall immune system health. In addition, these nuts contain a moderate amount of vitamins A, C and E. You can use pressed walnut oil for both cooking and baking. Store both the nuts and the oil in the refrigerator, as they can easily turn rancid.

Considerations

Eat nuts in moderation, as they are high in calories. A small handful, or 1 oz., is a standard daily serving. Roasting nuts with oil further increases their calorie count and significantly reduces their B vitamin and mineral content. Opt for organic nuts when possible, as conventionally grown nuts can be high in pesticides. Watch for allergic reactions to nuts, from itchy skin and watery eyes to anaphylaxis. Allergies to some nuts and to legumes, such as peanuts, are most common among children, though adults experience them, too. If you have allergies to other foods, the likelihood of having a nut or peanut allergy is higher.