The Best Types of Nuts That Doctors Advise to Eat

types of nuts

Nuts are one of the healthy snacks that you can eat throughout the day, as nuts contain many health benefits, and perhaps the most important of them is that they are useful for maintaining heart health, helping to maintain weight, and they are also a good source of healthy unsaturated fats, protein, minerals, fiber, and antioxidants Different.

Almonds are considered one of the most consumed nuts, due to the popular belief that they are the healthiest nuts, but is this really true, or are there other nuts that are better than it?

In this article, we will list the best types of nuts that you can eat, according to a nutritionist.

The best types of nuts that can be eaten


The main reason why almonds have earned their place among the healthiest types of nuts is because it helps reduce inflammation in the body and helps maintain a healthy weight.

It is also a good source of fiber and protein, and it is also high in vitamin E. One pill provides 60 percent of your daily needs.

The daily ration should be no more than 24 grains of almonds.

Some studies have found an association between eating almonds and a lower risk of colon cancer.

The nutritional value of almonds:

  • Calories: 164 kcal,
  • Fat: 14 grams,
  • Carbs: 6 grams.
  • Sugars: 1 gram.
  • Fiber: 3.5 grams
  • Protein: 6 grams.

Brazil nuts

These nuts contain a lot of selenium, a mineral that is involved in the production of thyroid hormone and is important in the antioxidant function that helps protect the body from cancer and is also great for hair skin, and nail health.

A study found that eating Brazil nuts helps improve blood cholesterol. But you should not take more than three pills a day.

Nutritional value:

  • Calories: 187 kcal,
  • Fat: 19 grams,
  • Carbohydrates: 3 grams,
  • Fiber: 2 grams,
  • Protein: 4 grams,

Cashew nuts are one of the healthiest nuts

Cashew nuts contain more iron than any other type of nuts. Iron deficiency is one of the most common diseases, so people should increase their intake of foods high in iron.

Dairy products can also be substituted with cashews if you are allergic to milk.

Nutritional value:

  • Calories: 160 kcal,
  • Fat: 12 grams.
  • Carbs: 9 grams.
  • Sugars: 1 gram.
  • Fiber: 2 grams,
  • Protein: 5 grams.

Macadamia nuts

Macadamia nuts are rich in thiamine (also known as vitamin B1), manganese, and copper, and contain healthy monounsaturated fats, such as those found in avocados and olive oil.

Nutritional value:

  • Calories: 204 kcal,
  • Fat: 21 grams,
  • Carbohydrates: 3.9 grams,
  • Sugars: 1 gram,
  • Fiber: 2 grams,
  • Protein: 2.4 grams.


Part of the legume family, it is a good source of protein and many different vitamins and minerals. You can get these benefits from eating peanut butter as well, but you shouldn’t eat more than two tablespoons.

Nutritional value:

  1. Calories: 161 kcal,
  2. Fat: 0.4 grams,
  3. Carbohydrates: 4.5 grams,
  4. Sugars: 1 gram,
  5. Fiber: 2 grams,
  6. Protein: 7 grams.


It is considered one of the best snacks to eat throughout the day, due to its richness in nutrients and antioxidants, it contains the highest concentration of the antioxidants lutein and zeaxanthin, both of which promote eye health.

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nutritional value:

  • Calories: 159 kcal,
  • Fat: 12.8 grams,
  • Carbohydrates: 7.7 grams,
  • Sugars: 2.1 grams,
  • Fiber: 3 grams,
  • Protein: 5.7 grams.


Walnut is a good vegetable source of omega-3 acids, which are essential as they help reduce the risk of heart disease. Although it contains much more fats than other nuts, it also contains healthy fats that the body needs.

Nutritional value:

  • Calories: 220 kcal,
  • Fat: 22 grams,
  • Carbohydrates: 5 grams,
  • Sugars: 1 gram,
  • Fiber: 2 grams,
  • Protein: 5 grams.


Pecans are one of the most popular dietary sources of Vitamin E, and they are also a great source of thiamine, which is the B vitamin.

Nutritional value:

  • Calories: 196 kcal,
  • Fat: 20 grams,
  • Carbohydrates: 3 grams,
  • Sugars: 1 gram,
  • Fiber: 2 grams,
  • Protein: 2.6 grams.

Pine nuts

Pine nuts are a good source of vitamin E and K, as well as iron, which is essential for transporting oxygen throughout the body, and magnesium.

Nutritional value:

  • Calories: 190 kcal,
  • Fat: 19 grams,
  • Carbohydrates: 4 grams,
  • Sugars: 1 gram,
  • Fiber: 1 gram,
  • Protein: 4 grams.


Hazelnuts are a good source of vitamin E, copper, manganese, and antioxidants, and their antioxidants have been shown to help reduce cholesterol and inflammation.

Nutritional value:

  • Calories: 178 kcal,
  • Fat: 17 grams,
  • Carbohydrates: 4.7 grams,
  • Sugars: 1.2 grams,
  • Fiber: 2.8 grams,
  • Protein: 4.2 grams.

These nuts are among the best nuts that doctors recommend to eat due to their nutritional value and health benefits for the body.


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