Nuts
The Foods (9)
Health Benefits of Nuts
What all nuts share in the large studies, each nut’s signature benefit with its caveats, and a side-by-side nutrient table per ounce.
Read the deep dive →Walnuts
Persian walnuts eaten for nine millennia, rich in ALA omega-3 and polyphenols, studied for brain, heart and gut-microbiome health.
Read the deep dive →Almonds
Ancient Middle Eastern tree nut rich in vitamin E, magnesium and fiber, studied for heart health, blood sugar and weight; tree nut allergen.
Read the deep dive →Peanuts
A South American legume eaten like a nut, rich in protein and niacin; the page covers heart studies, aflatoxin and peanut allergy.
Read the deep dive →Pecans
The only major tree nut native to North America, high in oleic fat and showing the highest antioxidant capacity among common tree nuts.
Read the deep dive →Pistachios
Green desert-tree seeds with top tree-nut protein, high potassium, and eye-friendly lutein and zeaxanthin; studied for blood pressure and lipids.
Read the deep dive →Cashews
A Brazilian seed hanging beneath a false fruit, unusually rich in copper and magnesium; cashew allergy is among the more severe tree nut allergies.
Read the deep dive →Hazelnuts
European hazel kernels with about a quarter of the Daily Value of vitamin E per ounce, the most folate of common tree nuts, and olive-oil-like oleic fat.
Read the deep dive →Brazil Nuts
Wild-harvested Amazon seeds, by far the richest food source of selenium; studied for thyroid, antioxidant enzymes and cholesterol, with a real upper limit.
Read the deep dive →Macadamias
Australian rainforest nuts with the highest fat and most monounsaturated and palmitoleic fat of any common nut; a few small cholesterol trials.
Read the deep dive →Tree nuts and the peanut, eaten in small amounts for their fat, protein, minerals and fiber. Soaking, roasting and rancidity all change what a nut delivers, and the pages say how. Peanuts are botanically a legume but are eaten and studied like nuts, so they are listed here.