16 Nuts and Seeds That Are Good for Your Heart, Brain, and Overall Health

Research indicates that incorporating nuts into a nutrient-dense diet may offer benefits such as lowering the risk of heart disease and bolstering the immune system.

Like nuts, seeds are also known to be a powerhouse of nutrients and can be ingested daily for a myriad list of health benefits.

Here are some of the most advantageous nuts and seeds that you can add to your daily diet.

Commonly eaten nuts include:

• Almonds
• Brazil nuts
• Cashew nuts
• Hazelnuts
• Macadamia nuts
• Peanuts
• Pecans
• Pine nuts
• Pistachios
• Walnuts

Commonly eaten seeds include:

• Chia seeds
• Flax seeds
• Poppy seeds
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds

Almonds are a great source of protein, antioxidants, fiber, manganese, magnesium, vitamin E, and Monosaturated fatty acids. They are popular for their impressive nutrient profile and relatively low cost.

One ounce (28-gram) serving of roasted almonds supplies approximately:

• Calories: 170
• Fat: 15 grams
• Fiber: 3 grams
• Protein: 6 grams
• Carbs: 6 grams
• Vitamin E: 45% of the DV
• Magnesium: 19% of the Daily Value (DV)
• Manganese: 27% of the DV

These nuts are particularly rich in vitamin E, which supports immune function and cellular communication.

Brazil nuts stand out as one of the most abundant dietary sources of selenium, a vital nutrient necessary for functions such as thyroid hormone production and DNA synthesis in the body.

However, it’s important to limit your consumption to only a few nuts per day to prevent surpassing the upper limit of 400 mcg, which could potentially result in selenium poisoning.

28 grams serving (about six nuts) of these nuts contain:

• Calories: 186
• Fat: 19 grams
• Fiber: 2.1 grams
• Protein: 4.1 grams
• Carbs: 3 grams
• Potassium: 198mg
• Calcium: 48mg
• Iron: 7.2mg
• Selenium: 420mg (989% of the DV)
• Magnesium: 25% of the DV

Cashews are one of the most widely consumed nuts in the world. They serve as a good source of nutrients that are essential to bone health, including vitamin K, protein, magnesium, and manganese.

These nuts comprise healthy unsaturated fats that have the potential to lower cholesterol levels and uphold the well-being of your cells. They might also contribute to an elevated hemoglobin content in pregnant women.

28 grams of cashews offers:

• Calories: 155
• Fat: 12 grams
• Carbs: 9 grams
• Protein: 5 grams
• Vitamin K: 8% of the DV
• Magnesium: 20% of the DV
• Manganese: 20% of the DV

Hazelnuts are packed with healthy fats, fiber, and protein. They also supply plant compounds like epicatechin, caffeic acid, gallic acid, and quercetin, which exhibit antioxidant and anti-inflammatory properties.

Consequently, incorporating these nuts into your diet can potentially enhance its overall quality and boost your antioxidants intake.

Furthermore, one review suggests that consistent intake of hazelnuts may help reduce risk factors associated with heart disease, including elevated levels of LDL (bad) cholesterol and total cholesterol.

28 grams of these nuts supply:

• Calories: 178
• Fat: 17 grams
• Fiber: 3 grams
• Carbs: 5 grams
• Vitamin E: 28% of the DV
• Manganese: 76% of the DV
• Magnesium: 11% of the DV

Macadamia nuts possess a high content of healthy fats and lower carbohydrate content compared to many other nuts, making them a favored option for those following low-carb diets.

Studies have shown that ingesting tree nuts, including macadamia, may help reduce LDL cholesterol, blood sugar levels, and triglycerides.

Just one ounce (28.35 grams) of these nuts supply:

• Calories: 204
• Fat: 21.5 grams
• Fiber: 2.5 grams
• Protein: 2 grams
• Carbs: 4 grams
• Vitamin B1 (thiamine): 28% of the DV
• Manganese: 51% of the DV
• Copper: 24% of the DV

Although peanuts technically belong to the legume family, they are often categorized as nuts due to their resembling nutrient composition, comparable health benefits, and related culinary uses as other tree nuts.

They serve as a plentiful source of plant-based protein, which can help you feel full. Peanuts are also abundant in folate, a B vitamin, particularly significant during pregnancy for its involvement in fetal and placement development.

Just 28.35 grams of raw peanuts contain:

• Calories: 162
• Fat: 13.5 grams
• Fiber: 2.5 grams
• Protein: 7 grams
• Carbs: 6 grams
• Vitamin B3 (niacin): 23% of the DV
• Vitamin B9 (folate): 17% of the DV
• Magnesium: 12% of the DV

Pecans boast healthy fats, vitamins, fiber, and minerals. Their mild flavor makes them a popular choice for dishes like salads, pies, cakes, and various other grain-based preparations.

They are rich source of zinc, a mineral which plays a crucial role in immune function, DNA synthesis, growth and development, and wound healing.

28 grams of roasted pecans contain:

• Calories: 201
• Fat: 21 grams
• Fiber: 3 grams
• Protein: 3 grams
• Carbs: 4 grams
• Vitamin B1: 11% of the DV
• Zinc: 13% of the DV
• Manganese: 48% of the DV

Although a seed in the botanical sense, pine nuts are considered nuts in the culinary sense. They are rich in an array of vitamins and minerals, including vitamin B6, vitamin C, iron, and magnesium.

Consuming pine nuts can contribute to strengthening your skeletal and immune systems, enhancing your vision, and promoting healthier skin, among various other benefits.

One ounce of these nuts supply:

• Calories: 190
• Fat: 19.3 grams
• Fiber: 1 gram
• Protein: 3.9 grams
• Carbs: 3.7 grams
• Vitamin K: 19% of the DV
• Vitamin E: 13% DV
• Magnesium: 18% of the DV

Ensure that you do not have any allergies to nuts before incorporating them into your diet.

Pistachios possess lower calorie and fat content in comparison to many other nuts. They deliver essential nutrients, such as vitamin B6, which your body needs for immune function and nutrient metabolism.

Additionally, these nuts are abundant in plant compounds, including carotenoids lutein, and zeaxanthin, as well as flavonoids, anthocyanins, and proanthocyanidins. All possess significant antioxidant and anti-inflammatory properties.

28 grams of pistachios provide:

• Calories: 159
• Fat: 13 grams
• Fiber: 3 grams
• Protein: 6 grams
• Carbs: 8 grams
• Vitamin B1: 21% of the DV
• Vitamin B6: 28% of the DV
• Phosphorus: 11% of the DV

Walnuts are an excellent source of copper, a mineral essential for the production of enzymes engaged in energy generation and neurotransmitter synthesis within the body. Copper also plays a role in immune function, blood vessel development, and various other bodily processes.

Research indicates that these nuts can promote heart health and potentially assist in lowering several risk factors associated with heart disease, including high blood pressure, LDL cholesterol, and triglyceride levels.

28 grams of walnuts contain:

• Calories: 185
• Fat: 18.5 grams
• Fiber: 2 grams
• Protein: 4 grams
• Carbs: 4 grams
• Copper: 50% of the DV
• Magnesium: 11% of the DV
• Manganese: 42% of the DV

Chia seeds serve as a plentiful source of fiber and protein and boast omega-3 fatty acids and antioxidants. Due to their high soluble fiber content, they can absorb water up to 10 to 12 times their weight, resulting in the formation of a gel-like texture that expands within your stomach.

Adding chia seeds to your diet may potentially enhance blood sugar regulation and aid in managing body weight among overweight adults.

One ounce of chia seeds contains:

• Calories: 137
• Fat: 8.6 grams
• Fiber: 10.6 grams
• Protein: 4.4 grams
• Phosphorus: 27% of the DV
• Calcium: 18% of the DV
• Manganese: 30% of the DV

Flaxseeds are rich in omega-3 fatty acids, vitamins, fiber, minerals, and healthy proteins. Studies have shown that these seeds can help prevent chronic disease, lower cholesterol, and promote regular bowel movements.

The fibrous outer shell of the seed contains omega-3 fats, which are not easily digestible by humans. To effectively boost your omega-3 levels, it's advisable to consume ground flaxseeds.

28 grams serving of flaxseeds contain:

• Calories: 152
• Omega-3 fats: 6.5 grams
• Omega-6 fats: 1.7 grams
• Monounsaturated fat: 2.1 grams
• Fiber: 7.8 grams
• Protein: 5.2 grams
• Vitamin B1: 31% of the DV
• Manganese: 35% of the DV
• Magnesium: 28% of the DV

Poppy seeds are an excellent source of fiber, plus they contain a hearty dose of calcium and manganese, a trace element essential for bone health and blood clotting. This mineral also plays a crucial role in facilitating the body's utilization of amino acids, fats, and carbohydrates.

Both the seeds and their oil are said to provide various health benefits, ranging from alleviating headaches and coughs to addressing conditions like asthma and insomnia. They are used in baked goods and traditional dishes worldwide.

One ounce of poppy seeds delivers:

• Calories: 147
• Fat: 11.6 grams
• Fiber: 5.5 grams
• Protein: 5 grams
• Carbs: 7.9 grams
• Calcium: 40% of the DV
• Manganese: 94% of the DV
• Magnesium: 24% of the DV
• Copper: 23% of the DV
• Iron: 15% of the DV

Pumpkin seeds are a good source of monounsaturated fats, omega-6 fats, and phosphorus. They also contain phytosterols, plant compounds that may help lower blood cholesterol.

These seeds have long been used to promote prostate health, which requires an array of nutrients found in nuts and seeds to function properly. Research also shows that individuals with an elevated consumption of pumpkin and sunflower seeds experience a notably diminished risk of breast cancer.

28 grams serving of pumpkin seeds offer:

• Calories: 151
• Omega-6 fats: 6 grams
• Monounsaturated fat: 4 grams
• Fiber: 1.7 grams
• Phosphorus: 33% of the DV
• Manganese: 42% of the DV
• Magnesium: 37% of the DV

Sesame seeds are packed with lignans, especially one called sesamin. The sesamin from sesame seeds may get transformed by gut bacteria into a different type of lignan known as enterolactone.

Enterolactone exhibits estrogen-like properties. Deficient levels of this lignan in the body have been linked to conditions such as heart disease and breast cancer. They may further contribute to the reduction of inflammation and oxidative stress, which can worsen symptoms of various disorders, including arthritis.

28 grams of sesame seeds offer:

• Calories: 160
• Omega-6 fats: 6 grams
• Monounsaturated fat: 5.3 grams
• Fiber: 3.3 grams
• Protein: 5 grams
• Copper: 57% of the DV
• Manganese: 34% of the DV
• Magnesium: 25% of the DV

Sunflower seeds deliver a substantial amount of monounsaturated fats, vitamin E, and protein. They may be associated with reduced inflammation, particularly in middle-aged and older people, which may aid in reducing the risk of heart disease.

Specifically, the consumption of sunflower seeds on a frequency exceeding five times per week was linked to diminished levels of C-reactive protein (CRP), a key chemical involved in the process of inflammation.

28 grams of sunflower seeds contain:

• Calories: 164
• Monounsaturated fat: 5.2 grams
• Omega-6 fats: 6.4 grams
• Fiber: 2.4 grams
• Protein: 5.8 grams
• Vitamin E: 47% of the DV
• Manganese: 27% of the DV
• Magnesium: 23% of the DV