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6 most beneficial nuts you need to include in everyone's diet

6 most beneficial nuts you need to include in everyone's diet Which nuts contain the highest protein content (photo: Freepik)

Nuts are a top-tier source of plant-based protein, vitamins, minerals, and fiber. Incorporating them into your diet can help with weight management, regulate blood sugar levels, and prevent insulin resistance. The copper and monounsaturated fats present in nuts contribute to reducing the risk of cardiovascular diseases.

Guidance on which nuts to include in your diet, according to the website Eat This, Not That.

Peanuts

In 30 grams of peanuts, you get 7 grams of protein and 161 calories.

"Peanuts contain the highest amount of protein among all other nuts. They are also a good source of magnesium, which helps regulate blood sugar levels. Although nuts can be relatively expensive depending on the type you buy, peanuts are among the most affordable options," says dietitian Destiny Moody.

Almonds

In 30 grams of almonds, you get 6 grams of protein and 164 calories.

Almonds are an excellent source of plant-based protein, healthy fats, fiber, vitamin E, and essential minerals such as magnesium.

"Almonds have a high content of vitamin E, which is an important antioxidant known to help cleanse the body of free radicals and inflammatory compounds. They can also help lower cholesterol levels. Additionally, they have less fat than many other nuts, making them more suitable for weight loss-oriented diets," adds the expert.

Pistachios

In 30 grams of pistachios, you get 6 grams of protein and 159 calories.

They are also a rich source of fiber, beneficial fats, vitamins, minerals, and antioxidants such as flavonoids and anthocyanins.

"Pistachios contain all nine essential amino acids, or amino acids that the body cannot produce on its own and must obtain from food. This is a rare quality in plant-based food, as animal protein sources are typically the most reliable sources of these compounds," explains Moody.

Cashews

In 30 grams of cashews, you get 5 grams of protein and 157 calories.

"Cashews, which are rich in copper, can help support bone health and the cardiovascular system. Cashews are also known as the tastier 'cousin' of peanuts, and research suggests that roasted cashews may contain more antioxidants," says the dietitian.

Hazelnuts

In 30 grams of hazelnuts, you get 4 grams of protein and 178 calories.

These nuts have a high content of antioxidants that can combat inflammation and reduce oxidative stress.

"Hazelnuts also provide a good amount of protein. While higher in fat than most nuts, they still contain a favorable ratio of monounsaturated fats, which have been shown to reduce the risk of heart disease," says Moody.

Walnuts

In 30 grams of walnuts, you get 4 grams of protein and 180 calories.

"Walnuts have the highest fat content among other nuts. While it's not recommended to consume them too frequently if you're trying to lose weight, it's important to note that these fats are a special type of fat called omega-3 fatty acids. These are essential fatty acids that lower heart rate, reduce the risk of disease, and support brain health," adds the expert.