A regular handful of mixed nuts reduces your risk of heart disease by 21 per cent, cancer death by 11 per cent, and a 22 per cent reduction in all-cause mortality according to studies<\/a>. These plants are a powerhouse combination of unsaturated fats, fibre<\/a>, plant protein<\/a>, vitamins and minerals \u2013 making them a nutritious addition to your breakfast or as a snack between meals. And concerns about their calorie or fat content are misguided, says registered dietitian and BDA<\/a> media spokesperson Dr Sammie Gill: \u201cResearch has shown that the true calorie content of whole nuts \u2013 such as walnuts, pistachios, cashews and almonds \u2013 is 5 per cent to over 20 per cent lower than what\u2019s stated on nutrition labels.\u201d<\/p>\n Gill recommends sticking to a handful, opting for variety and eating in moderation. However, some nuts will also have more pronounced, specific health benefits than others. We spoke to experts about the specific pros and cons of each nut, and which to prioritise in your nut mix.<\/p>\n New FeatureIn ShortQuick Stories. Same trusted journalism.<\/p>\n Walnuts<\/p>\n A 30g serving provides: 206 calories, 4.4g protein, 20.6g fat, 1.4g fibre<\/p>\n Walnuts are the richest source of plant-based omega-3 fatty acid<\/a> (ALA) among all nuts \u2013 these unsaturated fats can help reduce cholesterol levels and blood pressure. It\u2019s for this reason walnuts top the list, particularly for those who do not eat oily fish.<\/p>\n \u201cBy virtue of their fat profile, eating walnuts regularly is associated with cardiovascular benefits including cholesterol-lowering effects<\/a>,\u201d Gill says. \u201cStudies have also linked walnut consumption with better cognitive performance<\/a> and improvements in memory.\u201d One study showed eating walnuts five times a week increases life expectancy by a year, at aged 60.<\/p>\n Pistachios<\/p>\n A 30g serving provides: 169 calories, 6.1g protein, 13.6g fat, 3.1g fibre<\/p>\n Pistachios are a particularly rich source of nutrients, while being lower in calories and fat than most other nuts. This is thanks to their colourful pigments meaning they are rich in antioxidant and anti-inflammatory compounds.<\/p>\n Research suggests that eating pistachios regularly could help protect eye health<\/a>.<\/p>\n \u201cPistachios are the only nut that contain significant amounts of lutein and zeaxanthin \u2013 carotenoids that can delay the progression of eye diseases such as age-related macular degeneration and cataracts,\u201d Gill says. <\/p>\n Brazil nuts<\/p>\n A 30g serving provides: 205 calories, 4.3g protein, 20.5g fat, 1.7g fibre<\/p>\n Brazil nuts are one of the richest sources of selenium, a nutrient important for immunity and healthy thyroid hormone production. A study funded by the World Cancer Research Fund found that selenium may play a role in the prevention of prostate cancer<\/a>.<\/p>\n \u201cYou can easily meet your daily selenium requirements with a single brazil nut,\u201d says Gill \u2013 a superior way to get it than through a supplement. They\u2019re relatively high in saturated fat, though, so enjoy them in moderation.<\/p>\n Almonds<\/p>\n A 30g serving provides: 184 calories, 6.3g protein, 16.7g fat, 2.2g fibre<\/p>\n \u201cAlmonds are rich in vitamin E, magnesium and fibre, making them great for heart health, blood sugar control and gut health,\u201d says registered dietitian Nichola Ludlam-Raine. Vitamin E protects your cells against oxidative damage and supports immune function. They also contain a good level of protein.<\/p>\n Almonds have been shown in studies<\/a> to have a positive influence on levels of LDL (bad) cholesterol as well as supporting blood sugar control, and are thought to promote gut health, Gill says. \u201cSeveral randomised controlled trials have shown that almonds can influence gut microbiome richness and diversity.\u201d<\/p>\n Hazelnuts<\/p>\n A 30g serving provides: 188 calories, 4g protein, 18g fat. 5g carbs, 3g fibre<\/p>\n \u201cHazelnuts are another vitamin E-rich nut and contribute heart-healthy monounsaturated fats,\u201d says Ludlam-Raine. A review of nine studies<\/a> found that the regular consumption of hazelnuts may reduce risk of heart disease by helping with cholesterol levels.<\/p>\n Hazelnuts are a great source of many vitamins, minerals and essential compounds. A 30g serving provides 1mg of copper \u2013 nearly 60 per cent of your recommended daily amount \u2013 a mineral needed for energy production and immune function. One study<\/a> by the University of Rome concluded that adding hazelnuts to your diet didn\u2019t lead to weight gain, perhaps because they contain compounds with antioxidant and anti-inflammatory effects.<\/p>\n Cashew nuts<\/p>\n A 30g serving provides: 172 calories, 5.3g protein, 14.5g fat, 1.3g fibre<\/p>\n With their slightly sweet and creamy texture, cashews are beneficial while being tasty.<\/p>\n \u201cCashews provide iron, zinc and magnesium,\u201d explains Nichola Ludlam-Raine, \u201call of which support energy metabolism and immune function.\u201d They\u2019re also among the higher sources of protein you find in nuts which, together with vitamin k (also found in cashews) is essential for our bone health.<\/p>\n Pecans<\/p>\n A 30g serving of pecans provides: 207 calories, 2.8g protein, 21g fat, 1.9g fibre<\/p>\n Like cashews, pecans are a good source of zinc, which plays a key role in immune function, wound healing and growth and development. <\/p>\n As well as zinc, \u201cpecans contain minerals such as magnesium and phosphorus,\u201d Gill says. These support energy production and the function of the nervous system.<\/p>\n \u201cPecans are also a particularly rich source of phytosterols \u2013 around 100-160 mg per 100g<\/a>.\u201d This plant-based compound is structurally similar to cholesterol that blocks the absorption of the \u2018bad\u2019 cholesterol in the gut.<\/p>\n One recent study<\/a> showed that replacing usual snacks with around 60g of pecans (two portions) for 12 weeks reduced total cholesterol, LDL cholesterol and triglyceride levels.<\/p>\n Macadamia<\/p>\n A 30g serving provides: 215 calories, 2.4g protein, 22.7g fat, 2.6g fibre <\/p>\n While macadamias have the highest fat content on the list, the vast majority of that (17.7g) is mono-unsaturated fat. \u201cMacadamias are particularly rich in monounsaturated fats, similar to those found in olive oil, supporting heart health,\u201d Ludlam-Raine says. These fats do so by lowering LDL cholesterol and maintaining HDL (good cholesterol).<\/p>\n They also contain various important nutrients like calcium and magnesium and are low in carbohydrates, making them favoured by those on paleo\/keto diets.<\/p>\n Peanuts<\/p>\n A 30g serving provides: 176 calories, 7g protein, 15g fat, 3g fibre<\/p>\n While technically a legume and not a tree nut, peanuts are treated as nuts thanks to their similar nutrient profiles, culinary uses and health benefits.<\/p>\n \u201cWhile peanuts do contain some saturated fat, the majority of fats \u2013 75-80 per cent \u2013 are healthy unsaturated fats, including oleic acid (an omega-9 fatty acid) which is found in olive oil, as well as polyunsaturated fats, including linoleic acid (an omega-6 fatty acid),\u201d Gill says.<\/p>\n They are a higher source of protein than other nuts on the list and contain a quarter of your daily recommended niacin (Vitamin B3) which plays a key role in your heart health, energy production and skin. They are also a good source of folate, a B vitamin that\u2019s especially important during pregnancy.<\/p>\n However, the form you eat the peanut in matters. For example, peanuts are a source of resveratrol, a compound that has antioxidant, anti-inflammatory and anti-aging properties. However, studies<\/a> find that the amount of resveratrol depends on how the peanuts are prepared, with boiled peanuts having the highest levels and roasted peanuts having the lowest. Raw peanuts sit in between.<\/p>\n
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