The 6 Healthiest Nuts to Eat Daily, According to Nutrition Experts

Nuts are a staple ingredient in many kitchens, used in baked goods, savory dishes, or simply enjoyed as a snack. Beyond their versatility, their biggest advantage lies in their health benefits. Research has shown that regular nut consumption may help prevent Alzheimer’s disease. Which nuts are considered the healthiest? Martha Stewart’s nutrition website asked dietitians this very question- these are their top picks:

1. Almonds

Almonds stand out for their high fiber content, which supports healthy digestion, helps regulate cholesterol, and stabilizes blood sugar levels. They are also rich in vitamin E and magnesium, both of which are essential for muscle function and protecting the body from oxidative stress.

2. Macadamia Nuts

These nuts are loaded with monounsaturated fats, which help lower bad cholesterol and reduce blood pressure. They’re also a good source of manganese and copper, both important for healthy bones, skin, and the nervous system.

3. Pistachios

Pistachios offer a solid amount of plant-based protein, making them ideal for vegans and vegetarians. They’re also high in potassium and contain melatonin- a hormone that supports quality sleep and helps regulate your body’s internal clock.

4. Brazil Nuts

These are especially notable for their high selenium content, which supports immune health, thyroid function, and reproductive health. Just one Brazil nut per day can meet your recommended daily intake.

5. Walnuts

Walnuts lead the pack in terms of omega-3 fatty acids, which offer powerful anti-inflammatory benefits and support heart health.

6. Pecans

Pecans are rich in fiber, vitamin E, magnesium, phosphorus, and calcium. Together, these nutrients deliver strong antioxidant and anti-inflammatory effects.

Whether added to your meals or enjoyed as a snack, incorporating a variety of these nuts into your diet can be a simple and delicious way to support long-term health.