10 Different Kinds of Nuts and What They’re Good For

When you think of healthy snacks, nuts often top the list and for a good reason. These small nutritional powerhouses contain vital nutrients that boost everything from brain function to heart health.

But are you aware that each nut variety offers its specific advantages? If you aim to enhance your diet, control your weight, or simply make smarter snack choices, this guide will help you select the right nuts for your goals.

And if you want to dive deeper into the power of wholefoods, check out our comprehensive guide. Let's take a look at 10 different nut types, their nutritional content, and how they can improve your health and happiness.

And if you want these healthy nuts to get delivered to your doorsteps, then shop nuts online in the UK from The Whole Food Guys

1. Almonds - Your Heart & Skin Guardian

Why they’re amazing: Almonds provide plenty of Vitamin E, magnesium, and fibre. They are a great option to support heart health and maintain healthy skin. They lower bad cholesterol LDL and increase good cholesterol HDL.

Nutritional Highlights (per 28g serving):

• Calories: ~160
  

• Protein: 6g
  

• Vitamin E: 37% of the daily value

Best For: Heart health, glowing skin, and weight management.
How to enjoy: Soaked overnight for better digestion, blended into smoothies, or as almond butter on whole-grain toast.

2. Walnuts - The Brain Booster

Why they’re amazing: People often call walnuts the "brain nut" because they have Omega-3 fatty acids, which are crucial to support brain health and control mood. They also provide antioxidants that help reduce inflammation.

Nutritional Highlights:

• Calories: ~185
  

• Omega-3 fatty acids: 2.5g
  

• Protein: 4g

Best For: Cognitive health, reducing inflammation, improving mood.
Pro Tip: Sprinkle crushed walnuts on salads or oatmeal for a brain-healthy meal.

3. Cashews - The Energy Charger

Why they’re amazing: Cashews contain a lot of magnesium and iron. These nutrients keep bones strong, blood healthy, and energy levels steady. People love their creamy texture in recipes without dairy.

Nutritional Highlights:

• Calories: ~157
  

• Protein: 5g
  

• Magnesium: 20% the daily value

Best For: Energy boost, bone health, and skin wellness.
Try this: Add roasted cashews to stir-fry dishes for extra crunch.

4. Pistachios - The Weight Watcher’s Nut

Why they’re amazing: Pistachios are low in calories and packed with fibre, which supports digestion and helps manage weight. Eating them in their shells can make you snack more, encouraging you to eat with more awareness.

Nutritional Highlights:

• Calories: ~156
  

• Protein: 6g
  

• Fibre: 3g

Best For: Weight control, digestion, and heart health.
Snack Hack: Mix pistachios with dried fruits for a wholesome trail mix.

5. Hazelnuts - The Skin Protector

Why they’re amazing: Hazelnuts contain lots of Vitamin E and healthy fats. These nutrients help the skin stay elastic and slow down signs of ageing. They also provide folate, which the body needs to repair its cells.

Nutritional Highlights:

• Calories: ~178
  

• Vitamin E: 21% DV
  

• Healthy fats: 17g

Perfect Pairing: Blend into chocolate spreads or add to baked goods.

6. Pecans - The Heart Helper

Why they’re amazing: Pecans are rich in monounsaturated fats and antioxidants, which help lower inflammation and have a positive effect on heart health. They also provide plenty of manganese, which plays a key role in metabolism.

Nutritional Highlights:

• Calories: ~196
  

• Fibre: 2.7g
  

• Antioxidants: High

Best For: Heart health, metabolism, and reducing oxidative stress.
Serving Idea: Toasted pecans in salads or granola bowls.

7. Brazil Nuts - The Thyroid Superstar

Why they’re amazing: Brazil nuts offer one of the best natural sources of selenium. This mineral is vital to support thyroid health and strengthen immunity. Eating just one or two nuts a day provides enough selenium to meet your daily requirement.

Nutritional Highlights:

• Calories: ~187
  

• Selenium: 774% DV (in one nut!)

Note: Overeating can cause selenium toxicity; stick to 1-2 nuts per day.

8. Macadamia Nuts - The Good Fat Hero

Why they’re amazing: Macadamia nuts contain a lot of monounsaturated fats, which are the same healthy fats as in olive oil. These fats help the heart and lower bad cholesterol.

Nutritional Highlights:

• Calories: ~204
  

• Healthy fats: 21g
  

• Fibre: 2.4g

Taste Tip: Enjoy as a snack or in baked cookies for a buttery flavour.

9. Pine Nuts - The Energy Enhancer

Why they’re amazing: Pine nuts, packed with iron and magnesium, support energy levels and combat tiredness. They also have pinolenic acid, which might help reduce hunger.

Nutritional Highlights:

• Calories: ~191
  

• Protein: 4g
  

• Iron: 3mg

Culinary Use: Essential in pesto sauce and a great topping for pasta or salads.

10. Peanuts - The Protein Powerhouse

Why they’re amazing: Peanuts, even though they are legumes, have a lot of protein. This makes them useful to repair muscles and manage weight. They also have fats that are good for heart health.

Nutritional Highlights:

• Calories: ~161
  

• Protein: 7g
  

• Niacin: 20% DV

Snack Smart: Choose natural peanut butter for sandwiches or smoothies.

Quick Comparison Table

Final Thoughts

Putting nuts in your everyday meals goes beyond a simple snack; it's a way to boost your health for years to come.

Every type of nut brings its benefits, helping your brain work better or making your heart healthier. So try different kinds, make your mixes, and eat these natural goodies without worry.

Here at The Whole Food Guys, we think eating well should be easy and fun. Begin now because your body needs the best you can give it.

Frequently Asked Questions

1. Which nut is best for weight loss?

Answer:  Pistachios and almonds work well for weight loss. They have a lot of protein and fibre, which keeps you feeling full for longer. They also have fewer calories compared to many other nuts. Eating a small portion of 28 grams is a perfect snack.

2. Which nuts are highest in protein?

Answer: Peanuts hold the most protein, with about 7 grams in a 28-gram portion. Almonds and pistachios come next with 6 grams of protein each, making them solid options to build muscle and stay full.

3. Which nuts are best for brain health?

Answer: Walnuts stand out as great for brain health. They have lots of Omega-3 fatty acids that help with memory, focus, and thinking.

4. Are nuts good for your heart?

Answer: Yes, nuts like almonds, pecans, walnuts, and macadamias are packed with antioxidants and healthy fats. These nutrients help lower bad cholesterol and reduce heart disease risk.

5. How many nuts should you eat per day?

Answer: Eating the right portion is important. Most people find about 1 ounce or 28 grams of mixed nuts daily, which is a small handful, to be a healthy serving.

References

• USDA FoodData Central
  

• British Nutrition Foundation
  

• NHS UK - Eat Well Guide
  

• Harvard T.H. Chan School of Public Health