Stick to these nut varieties for maximum health benefits.
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There arehundreds of nut varieties, each with its own unique characteristics and nutritional profile.
So, how to choose?
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You cant go wrong with eating nuts in general.
Theyre packed with essential nutrients likehealthy fatsandprotein.
That said, some have more ideal nutritional profiles than others.
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In a nutshell, here are the healthiest nuts to eat regularly, according to registered dietitians and research.
Research shows that walnuts can provide mood and memory benefits, Moon adds.
Almonds
While nuts are mainly associated with providing healthy fats, theyre packed with other nutrients too.
Almonds.Diana Rattray
Takecalcium-rich almonds, for example.
Almonds are the only nut to provide ameaningful amount of calcium, Moon says.
Raw peanuts are your best betenjoy them in recipes forramen,salads, andstir fries.
Peanuts.Diana Rattray
Theyre rich in heart-healthy unsaturated fats and beneficial antioxidants, she adds.
Whats more, a 2022 study analyzing the nutrients in nutsfound the highestpotassiumcontent in pistachios, notes Bannan.
Pistachios also pair well with fish, such as pistachio-crusted salmon or halibut.
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Pecans
Pecans are a goodsource of many nutrients, but theyre especially high in antioxidants.
Pine Nuts
If youre looking for the best nut to add to salads, consider pine nuts.
They add flavor, texture, and nutrients, particularly minerals likezinc.
Pecans.Paul Poplis/Getty Images
A 2022 study comparing the nutrients in various nutsfound that pine nuts provide the most zinc, says Bannan.
Zinc plays an important role in the immune system.
Add homemade pesto to foods likepastaand pizza, or sprinkle pine nuts onpasta saladsandveggie dishes.
