June 20, 2024

Dietary needs and eating habits can vary according to the stage of life you’re in. Nuts are a pantry staple that can be incorporated into diverse dietary plans. They’re a portable snack that can easily be packed in a child’s lunch bag, stashed in a desk drawer at the office or tossed in a backpack or purse. Nuts are a healthy snack alternative for kids and adults. Keeping a supply of nuts in the pantry instead of unhealthy, salty, empty-calorie snacks is an ideal way to support a healthy eating lifestyle. Some nuts rank higher on the list of healthy snacks than others. To maximize the health benefits of your nutty snack or mealtime addition, it’s best to eat the healthiest nuts more frequently than the nuts that have less nutritional value and fewer health benefits.


Raw almonds are among the top 5 healthiest nuts. One of the reasons they rank so high on the list is that they have the highest fiber content of all nuts. Acquiring the proper amount of fiber each day assists with digestive health and heart health. Getting a sufficient amount of fiber can help lower the risk of diabetes and help maintain healthy cholesterol levels. If you’re on a weight loss diet, almonds are a good snack option. Their high fiber content helps you feel full longer which reduces the urge to snack. Almonds are also an excellent source of vitamin E which supports a healthy immune system and assists in preventing chronic diseases. Almonds have more calcium than any other nut. They’re also a good source of vitamins, minerals, protein, and unsaturated fats. Almonds are loaded with antioxidants which can improve your overall health.


Cashew nuts have a soft texture and unique flavor that make them seem like an indulgent treat rather than a healthy snack. However, they are one of the top 10 healthiest nuts. They achieve that ranking due to them being a good source of vitamins A, K, and E, as well as minerals such as copper, magnesium, and zinc. They contain nutrients that provide energy, support cardiovascular health, help lower cholesterol and support skin, hair and eye health. Including cashew nuts in your diet can boost your immune system. Magnesium can improve memory and protect against age-related memory loss. Cashews are a good source of magnesium. That alone could persuade you to stock up on this flavorful nut and incorporate it into your general snack routine.

Tips for Adding Healthy Nuts to Your Diet

Almonds and cashews are among the healthiest nuts you can eat. Raw almonds and cashew nuts have a lower calorie content than most other nuts. Raw almonds have about 168 calories per one-ounce serving and cashews have about 161 calories per one-ounce serving. Adding a sugar or chocolate coating to nuts increases their calorie content. This is important to note if you are eating nuts as part of a weight-loss plan. It’s also important that you incorporate nuts into your snack routine as an alternative to unhealthy snacks rather than as an addition to your snack selection.

Other Healthy Nuts

You can diversify your snack routine by adding some of the other healthy nuts to your options. Peanuts, Brazil nuts, Walnuts, Pistachios, Pecans, and Macadamia nuts are also ranked in the top ten healthiest nuts. Monitor your portion control and you can enjoy the variety of flavors and textures these healthy nuts provide.

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