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Talk about almond joy!
Almonds are the most popular nut in the US, with the average American consuming over 2 pounds a year, up from a mere quarter pound in the 1970s.
It’s no wonder, since research indicates that almonds can help lower “bad” LDL cholesterol, control blood sugar, shrink waistlines and boost gut health by feeding beneficial bacteria.
But are almonds the healthiest nut? Long Island registered dietitian, chef and nutritionist Nicolette Pace ranks prized nuts based on their nutritional value.
Here are the ones that cracked the top five.
5. Peanuts
Peanuts are more popular than almonds — especially when consumed as peanut butter — but they are not technically nuts.
The beloved baseball snack is part of the legume family, which includes peas and beans, because it is an edible seed enclosed in a pod.
Though they are botanically different than tree nuts, they share many of the same heart and metabolic benefits.
“They provide a balance of healthy fats, carbohydrates and protein, helping sustain energy and regulate satiety,” Pace told The Post.
Peanuts also boast isoflavones and other phytoestrogens, which can mimic estrogen in the body, potentially helping to ease menopause symptoms such as hot flashes.
4. Cashews
“Cashews are notable for their vitamin E, iron, zinc and antioxidant content, which help promote healthy nerve and brain function,” Pace said.
These antioxidants and phytonutrients combat oxidative stress and inflammation, protecting against cognitive decline and neurodegenerative diseases.
“Cashews also contribute to male reproductive health,” Pace added, “thanks to their magnesium and zinc levels, which are essential for energy metabolism and hormone balance.”
3. Almonds
America’s No. 1 nut comes in at No. 3.
“[Almonds] contain vitamin E, calcium, protein and fiber, all of which support heart function and bone strength,” Pace said.
“[They] have a unique ability to slow the absorption of glucose in the gut, which stabilizes blood sugar and improves insulin sensitivity,” she continued. “They’re also beneficial for digestion because of their high fiber and water-holding capacity, which softens stools and promotes healthy gut bacteria.”
The calcium in almonds helps women in menopause maintain bone density, while their zinc and magnesium content support male vitality.
2. Pistachios
Like peanuts, pistachios contain phytoestrogens. They are also rich in potassium, fiber and antioxidants.
Pace describes these green gems as a “rare complete vegan protein” because they contain adequate amounts of all nine essential amino acids.
“[They] support healthy blood sugar levels and digestion by slowing glucose absorption in the gut,” she added.
“Pistachios also enhance brain function and mood through neurotransmitter regulation.”
They share many of the same metabolic advantages as almonds, particularly for those managing Type 2 diabetes.
1. Walnuts
Walnuts are “universally accepted as the healthiest nut,” Pace declared.
“They are rich in omega-3 fatty acids (alpha-linolenic acid), plant sterols and polyphenols, giving them strong anti-inflammatory and heart-protective qualities,” she added.
“Walnuts help increase blood flow, lower triglycerides and reduce cardiovascular disease risk.”
She noted they also provide vitamin E, zinc and magnesium, which can help improve sperm quality, while the selenium content in walnuts contributes to healthy sperm production and motility.
For men and women, walnuts promote memory, cognitive performance and brain function, protect against neurodegenerative diseases, support bone health and regulate metabolism.
Before cracking open a bag of nuts…
Don’t go nuts eating nuts!
Pace recommends consuming 1 to 1 1/2 ounces a day — roughly 150 to 200 calories — for optimal health benefits.
She advises balancing nut consumption with sustainable alternatives such as pumpkin, sunflower, flax, hemp and sesame seeds, as well as legumes like chickpeas, lentils and soybeans.
Other lesser-known but nutritious nuts include macadamia, pili, baru, hickory, tiger nuts, hazelnuts, chestnuts, cacao and coconut. You don’t even need to be a health nut to try them.
