Best types of nuts for your health

1. All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite, says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.The lowest-calorie nuts at 160 per ounce are almonds (23 nuts 6 grams protein, 14 grams fat) cashews (16 to 18 nuts 5 grams protein, 13 grams fat) and .....

Macadamia Nuts and Pecans

2. Ounce for ounce, macadamia nuts (10 to 12 nuts 2 grams protein, 21 grams fat) and pecans (18 to 20 halves 3 grams protein, 20 grams fat) have the most calories?200 each?along with the lowest amounts of protein and the highest amounts of fats.However, theyre still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as youre practicing proper portion control and not downing handfuls at a time, s .....

Walnuts

3. While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the Californi .....

Peanuts

4. Technically legumes but generally referred to as nuts, peanuts are high in folatena mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as .....

Brazil Nuts

5. Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a days worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein. Pecans are also good for mens health: Theyre loaded with beta-sitosterol, a p .....

Almonds

6. Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.Because theyre so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fu .....

Natural glazed nuts

7. Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? Look no further than Sahale Snacks glazed nuts, in flavors like Almonds with Cranberries, Honey, and Sea Salt (160 calories, 11 grams fat, 5 grams protein per ounce) or Cashews with Pomegranate and Vanilla (150 calories, 10 grams fat, 4 grams protein per ounce). Theyre sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams .....

Raw nuts or seeds and dried fruit

8. Trail mix is available in countless varieties and from countless brands. Look for trail mix with raw nuts, suggests Caplan. Or if the nuts are roasted, look for the words dry roasted rather than oil roasted. Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds just pay attention to the calorie count and serving size. We love Eden Foods All Mixed Up blend (160 calories, 12 grams fat, 8 grams protein per ounce) o .....

Pair them with a healthy carb

9. Now you know all about which nuts are good for what and but to get the most health benefits, its also important to pay attention to how you eat them. Nuts are a great thing to eat when youre having a carbohydrate like fruit or juice, because it helps slow down digestion and the breakdown of sugar, says Caplan.A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or p .....

A mixed bag of nuts

10. So which is the healthiest nut overall? A 2004 review in the Harvard Medical School Family Health Guide tackled this tough question. Luckily, they concluded, we dont have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants. .....

Coconuts

11. Like most types of nuts, coconuts contain significant amounts of fat, but unlike other nuts, which contain mostly long-chain polyunsaturated fatty acids, coconuts provide fat that is almost all in the form of health-promoting short and medium-chain saturated fats, which are different from the saturated fats in animal products. Being shorter in length, these fatty acids are processed differently by the body and are preferentially sent to the liver .....

Hazelnuts

12. Hazelnuts are another rich source of vitamin E and monounsaturates. Also a very good source of the B vitamin biotin, which promotes healthy skin and hair.Like other types of nuts, hazelnuts lower high cholesterol.One reasons for this - besides hazelnuts high levels of monounsaturated fats - may be their exceptional concentration of copper, a key component in the intracellular form of an important antioxidant enzyme called superoxide dismutase, wh .....

Pecan nuts

13. The pecan is a delicious nut that, like other types of nuts, owes much of its flavour to its high fat content, most of it in the form of heart-healthy monounsaturated oleic acid. Although this translates to a high calorie count, the pecans endowment of macro- and micro-nutrients justifies its caloric price tag.Pecans concentration of monounsaturated fat and beta-sitosterol are two potential reasons why, in a study recently conducted at New Mexico .....

Pine nuts

14. Pine nuts are higher in fat and calories than other types of nuts, but are a good source of blood pressure-regulating potassium, iron, copper and zinc and contain more protein than any other nut or seed.They also contain magnesium and potassium, two minerals whose combined effects produce a strong, healthy heartbeat, lower blood pressure and improve blood flow.Taken altogether, pine nuts arginine, monounsaturated fat, and magnesium and potassium .....

Pistachio nuts

15. Like other types of nuts, pistachios provide valuable amounts of minerals including calcium, iron, magnesium and zinc.They are the richest source of potassium of all nuts - just 1 ounce/28 grams deliver as much potassium as an orange and 2 ounces/56 grams provide more potassium than a medium-size banana. Both magnesium and potassium are protective against heart disease.They are also an excellent source of protein and fibre. A single once (28g) of .....

Chestnuts

16. Chestnuts are the only low-fat nuts, with a fraction of the calories of other types of nuts. They contain just 1 gram of fat and a little less than 70 calories per 30 grams of dried or roasted nuts.The downside is theyre lower in vitamins and minerals. But theyre still relatively nutritious and provide some carbohydrate.They radically increase their caloric intake once theyre boiled.Of all the different types of nuts, chestnuts are the only nuts .....

Cashew nuts

17. Cashews contain more iron per gram than lean rump steak. And if you want to increase the absorption rate of iron, eat them with a glass of orange juice, as the vitamin C in the juice significantly improves its absorption. They also provide lots of zinc and potassium.Cashew nuts have a lower fat content and a higher protein and carbohydrate content than other types of nuts. The fat that they do contain is mostly (65%) derived from oleic acid, a mo .....

Omega 3 Fatty Acid Rich Nuts

18. Nuts rich in omega-3 fatty acids support cognitive function and help you concentrate. Your body uses omega-3 fatty acids to maintain healthy gray matter and support brain cell function. Low levels of omega-3 fatty acids acids in your system negatively affect your concentration, reducing your capacity for learning and memory formation. English walnuts are especially rich sources of omega-3 fatty acids -- each ounce contains 2.6 grams, or your enti .....

Macadamias

19. Macadamia nuts, high in oleic acid, the same heart-healthy fat found in olive oil, may preserve brain health by keeping your blood pressure low and preventing stroke, according to a study published in the August 2011 issue of the journal Neurology. A fatty acid known as palmitoleic acid, also found in high quantities in macadamia nuts, is an important component of myelin, the fatty layer that insulates and protects nerve cells in the brain. As su .....

Beech

20. Any of several large deciduous trees with rounded spreading crowns and smooth grey bark and small sweet edible triangular nuts enclosed in burs .....

Butternut

21. oily egg-shaped nut of an American tree of the walnut family .....

Candle nut

22. It has a very hard shell usually sold with the shell removed. The cream colored kernel is about the size of a chestnut. .....

Sweet chestnut

23. The Sweet Chestnut (Castanea sativa, family Fagaceae), also known as the Spanish Chestnut, Portuguese Chestnut or European chestnut, is a species of chestnut originally native to southeastern Europe and Asia Minor. .....

Gevuina avellana

24. Is a species related to macadamia that produces a similar edible nut but is adapted to cool climates. .....

Hickory nut

25. An extremely hard-shelled, high-fat nut used in cakes, cookies, sweet breads, and candies. They are also suitable in recipes calling for pecans. .....

Kola Nut

26. bitter brown seed containing caffein source of cola extract. Also called Cola Nut and Cola. Central nervous system stimulant, diuretic antidepressant, and astringent. .....

Mamoncillo nut

27. Is actually the seed of a Spanish lime. .....

Maya nut

28. Known as the breadnut related to the fig and the mulberry. .....

Mongongo

29. Dry fruits are first steamed to soften the skins. After peeling, the fruits are then cooked in water until the maroon colored flesh separates from the hard inner nuts. The pulp is eaten, and the nuts are saved to be roasted later. I wouldnt eat this one as the nuts are collected from elephant dung. .....

Oak acorns

30. The acorn, or oak nut, is the nut of the oaks and their close relatives. Acorns are one of the most important wildlife foods in areas where oaks occur. .....

ogbono nut

31. Is a sun dried fat and protein rich nut .....

Paradise nut

32. The seed of the sapucaia. .....

pili nut

33. A nut from a tree native to the Philippines and other Pacific Islands. This light brown, triangular nut has a smooth, hard shell. Normally roasted before being eaten and is added to rice dishes and used to make confections. .....

Horse chestnut

34. buckeye: the inedible nutlike seed of the horse chestnut. .....

Lychee

35. Chinese fruit having a thin brittle shell enclosing a sweet jellylike pulp and a single seed often dried. .....

Cacao

36. The cacao bean is the seed of the fruit often thought of as a culinary nut. .....

Soy nut

37. Soy nuts are made from whole soybeans which have been soaked in water and then baked until crisp and brown. .....

Illipe

38. A nut yielding a fat having similar properties to cocoa butter. .....

Pandanus

39. Old World tropical palm like trees having huge prop roots and edible cone like fruits and leaves like pineapple leaves. .....

Mangosteens

40. two- to three-inch tropical fruit with juicy flesh suggestive of both peaches and pineapples. .....

Monkey nut

41. peanut: pod of the peanut vine containing usually 2 nuts or seeds groundnut and monkey nut are British terms. .....

Guarana

42. Is caffeine in herbal form. Guarana is between 2.5 and 5 percent caffeine, which is two and a half times the amount of caffeine in the coffee bean. .....

Akee

43. The fruit is pear-shaped. When it matures, it changes from green to a shiny red to yellow-orange, and breaks open to disclose three big, bright black seeds, circled by soft, creamy or sponge like, white to yellow flesh. .....

Betel

44. seed of betel palm chewed with leaves of the betel pepper and lime as a digestive stimulant and narcotic in southeastern Asia. .....

Nutmeg

45. Despite the name, nutmeg is an evergreen seed that wont trigger tree nut allergies. .....

Ginkgo

46. A delicately sweet nut from the heart of the inedible fruit of the maidenhair tree. Particularly popular in Asian cooking. .....

Black walnuts

47. A highly fat walnut that is better used with other foods than out-of-hand. Used in cakes, confections, and ice cream. .....

English walnut

48. Nut with a wrinkled two-lobed seed and hard but relatively thin shell widely used in cooking. .....

Culinary nuts

49. Culinary nuts are dry, edible fruits or seeds that usually, but not always, have a high fat content. Nuts are used in a wide variety of edible roles, including in baking, as snacks (either roasted or raw), and as flavoring. In addition to botanical nuts, fruits and seeds that have a similar appearance and culinary role are considered to be culinary nuts .....