I couldn't help it, the title was just too tempting. But seriously, nuts are a real power food and provide you with a lot of great benefits, including fiber and healthy fats, not to mention essential vitamins and minerals . That said, some nuts rate better than others. All in all, they are healthy, but if you have a choice, some might be worth choosing over others.
The chart below gives you a glimpse of the nutrition facts for each variety of nut. The quantities are based on 1 oz. of nuts (1/4 cup), which is a standard serving size. The fat is also broken down by Total Fat in grams and then Saturated Fat (SF), Monounsaturated Fat (MUF) and Polyunsaturated Fat (PUF).
Generally, Almonds and Walnuts are the healthiest choices, with hazelnuts and pistachios coming in second. Again, all nuts have some benefits, which are listed below:
Almonds: They stabilize blood sugar and are
high in calcium. They are one of the nuts with the highest
fiber content, highest magnesium content and are lower in
total fat than most other nuts and are very low in saturated
fat. Lastly, they are very easy on the
digestive system, making them a great option for those who have
digestive issues.
Brazil Nuts: They contain Omega-3s, an essential Fatty
Acid and high levels of selenium, which may help to prevent
breast cancer. Unfortunately, they tend to be high in
saturated fat, an unhealthy fat.
Cashews: They are high in magnesium (second to
almonds), which is a mineral that helps to build strong
bones. They are also lower in overall fat than most other
nuts. However, they are high in saturated fat and tend to be
low in fiber.
Hazelnuts: They are a good source of protein
and offer high levels of Vitamin E and Beta-Sitosterol, which
contribute to heart health and help to fight cancer. They are
also high in fiber and low in saturated fat.
Macadamias: They are high in monounsaturated fat, are a
good source of thiamine and contain small amounts of
phosphorous, selenium, calcium and
potassium . That said, they are low in protein
and high in overall fat.
Peanuts: Really legumes (more similar to
peas and beans), peanuts are highest in Protein and have small
amounts of Omega-3s.
Pecans: They are high in Vitamin E and regular
consumption may help to decrease LDL (bad) cholesterol
levels. On the down-side, they are low in protein and
are higher in fat content than most nuts.
Pine Nuts: Actually seeds from pine trees,
Pine Nuts contain large amounts of thiamine (Vitamin B1) and
Protein. If you are on a diet, they may act as
an appetite suppressant.
Pistachios: They are high in calcium, magnesium
and Vitamin A, as well as fiber and iron.
Walnuts: They are the grand-daddy of nuts!
They are high in Vitamin E and have an ideal ratio of Omega-3 to Omega-6 fatty acids, which
have anti-inflammatory properties, protect your heart's
health and guard against arthritis.
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