Nuts are often highlighted as an important part of the Mediterranean diet, and experts point to several varieties with specific health benefits.
According to dietitians, some nuts may be especially beneficial for the brain, heart and gut microbiome health, OW reports.
Brazil nuts
Brazil nuts are known as one of the largest natural sources of selenium. The mineral plays an important role in the immune system and thyroid function.
Selenium in focus
According to dietitian Amanda Holtzer, selenium may also affect cholesterol, inflammation and blood sugar levels. Just two Brazil nuts can meet the daily selenium requirement for adults.
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Risk of excessive intake
OW also notes that consuming too much selenium may lead to selenium poisoning, including digestive problems.
Macadamia nuts
Macadamia nuts have a buttery flavor and a high content of monounsaturated fats, which are associated with heart health.
Moderate intake
Dietitian Fiorella DiCarlo explains to OW that moderate daily consumption, according to studies, does not appear to negatively affect weight or cholesterol levels.
Use in meals
Macadamia nuts are often used in desserts, but they can also be combined with salads and fruit.
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Pecans
Pecans contain high amounts of antioxidants such as polyphenols and tocopherols, as well as monounsaturated fats.
Fiber and digestion
Amanda Holtzer points out that pecans may help lower LDL cholesterol. They also contain fiber, which supports digestion and supports satiety.
Cashews
Cashews are popular in plant-based diets and are known for their creamy texture.
Healthy gut flora
According to dietitian Carlyne Remedios, the fiber in cashews may increase the production of butyrate, which is linked to colon health and a healthy gut microbiome.
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Peanuts
Although peanuts technically belong to the legume family, their nutritional profile resembles that of other nuts. They are rich in plant protein, vitamin E and antioxidants.
Pistachios
Pistachios contain fewer calories and more protein than several other nuts. They also contain lutein and zeaxanthin, which are associated with eye health.
Almonds
Almonds are highlighted as one of the most balanced nuts. They contain large amounts of vitamin E and fiber, which may help with satiety and maintaining healthy cholesterol levels.
Walnuts
Walnuts are described as particularly beneficial for the brain. They are rich in omega-3 fatty acids and polyphenols, which may help protect blood vessels and support cognitive function.
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Sources: OW.
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