Here’s which nuts boost your health the most

Almonds are also rich in vitamin E, “which promotes skin health, a strong immune system, and supports vascular function,” says Amy Goodson, a nutritionist and registered dietitian based in Dallas. And a cup of almonds contains 386 milligrams of magnesium, “which is critical for muscle function,” she adds.
Studies show that almonds also help lower LDL or “bad” cholesterol levels because their skins are rich in polyphenol antioxidants—which can help prevent cholesterol oxidation. “Almonds also contain lots of calcium and phosphorus, which have been linked to improved bone health,” says Jen Messer, a registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics.
Pistachios
Pistachios are another excellent tree nut because they contain lots of potassium—1,250 milligrams in a single cup—which helps with brain function and muscle control. This is especially useful because “potassium is a nutrient that’s low in many people’s diets,” says Zeratsky.
Pistachios are also rich sources of lutein and zeaxanthin, which “protect our eyes from light damage and our brains from cognitive decline,” says Weisenberger. And pistachios are considered a complete protein, “since they have been found to contain all nine essential amino acids,” says Messer.
(Some vitamins and minerals simply work better when eaten together.)
The nut is a great source of vitamins B6 and B1 (thiamine) as well, says Kristina Cooke, a registered dietitian with the Academy of Nutrition and Dietetics. These are useful in boosting immune health, preventing the blood disorder anemia, and reducing nausea during pregnancy.
“Pistachios also have one of the lowest calorie counts among nuts, making them great for snacking,” says Goodson.
Brazil nuts
Brazil nuts are unique because they contain the highest amount of selenium per ounce than any other food source. Selenium is a nutrient that helps with healthy thyroid function and boosts white blood cells—cells that improve the body’s ability to fight off illness and infection.
But eating too many can be a problem as the tolerable upper limit for selenium is only about 400 micrograms, and each nut contains about 95 micrograms. “It’s probably best to limit consumption of Brazil nuts to no more than three a day,” suggests Messer.
Brazil nuts are also associated with lower LDL cholesterol levels and are an especially good source of prebiotic fiber. “This helps them support brain function and promote gut health,” says Kate Donelan, a registered dietician with Stanford Health Care. And they contain lots of iron—an essential mineral that supports growth and development and is vital in transporting the protein hemoglobin from the lungs to the rest of the body.
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