From hazelnuts to pine nuts: 5 healthy nuts we don’t eat as often as almonds and walnuts

Nuts get more attention during the holiday seasons but are often overlooked or overlooked in our daily diets. Nuts are not only good for physical health but also good for brain and mental health. Although we often hear about the health benefits of almonds, walnuts, and peanuts, there are also other healthy nuts you should know about! Let us tell you about the many nutritious nuts that you must add to your diet.

Global health organizations such as the World Health Organization and the American Heart Association recommend eating nuts for better heart health and overall health. According to research, the high content of monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids, sterols and fiber in nuts makes them worth adding to a healthy diet.

5 healthy nuts and their health benefits

1. Hazelnuts

Hazelnuts are modest in size and have a sweet and earthy flavor. These nuts are considered the second richest source of MUFA among nuts. According to a study published in the Journal of Oxidative Medicine and Cellular Longevity, they are rich in vitamin E, magnesium, copper, selenium, folate and fiber. From supporting healthy digestion, managing cholesterol and improving insulin sensitivity to reducing inflammation and supporting heart health, hazelnuts are amazing nuts!

Regarding the nutritional composition of hazelnuts, the United States Department of Agriculture (USDA) states that 100 grams of hazelnuts provide 628 kcal of energy, 15 grams of protein, 9.7 grams of fiber, 114 grams of calcium, 163 mg of magnesium, 680 mg potassium and more.

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2. Pecans

If you’ve heard of pecan pie, you know what pecans we’re talking about! Pecans are typically rich in monounsaturated fats, making them a heart-friendly choice. Studies have found that consuming pecans can reduce the risk of inflammation, cardiovascular disease or metabolic disorders. Pecans also contain antioxidants, including vitamin E!

The USDA states that 100 grams of pecans provide 691 kcal of energy, 9.17 grams of protein, 9.6 grams of fiber and more.

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Also read: Add these 5 nuts to your diet to accelerate your weight loss journey

3. Macadamia nuts

Macadamia nuts stand out for their monounsaturated fat content. These fats promote heart health by reducing LDL cholesterol levels and managing lipid profiles. This has a positive impact on heart health. The health benefits of macadamia nuts also play a role in controlling body weight and obesity. They are also thought to enhance energy production and nerve function, improving metabolism and cognitive ability.

According to the USDA, the white round nuts provide 716 kcal of energy, 7.79 grams of protein, 8 grams of fiber, 70 mg of calcium and more.

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4. Brazil nuts

Known for their exceptional selenium content, Brazil nuts play a key role in maintaining thyroid health and regulating metabolism. Selenium also functions as a powerful antioxidant that helps improve the body’s immune system, promote cardiovascular health and maintain thyroid function. These oblong nuts also have calcium and magnesium that help promote bone health.

The USDA cites that just 100 grams of Brazil nuts provide 659 kcal of energy, 14.32 grams of protein, 7.5 grams of fiber, 160 mg of calcium and 376 mg of magnesium, among other nutrients.

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5. Pine nuts

With their slender and small size, pine nuts have significant health benefits. This nut must be eaten in moderation because it is high in fat and calories. Eating too much can cause unwanted complications. On the plus side, it’s packed with protein and fiber that help control diabetes and heart health. They are also good energy producers!

Let us tell you that 100 grams of pine nuts will give you 673 kcal of energy, 13.7 grams of protein, 3.7 grams of fiber, 251 mg of magnesium and more.

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Last words

Incorporating these less commonly consumed nuts into our diet will help us supplement nutrients for overall health.