Nuts are a misunderstood bunch. Like red wine, eggs and chocolate, they’re one of the foods that frequently litter health columns with wildly different messages – one day they’ll kill you, the next day they’ll ensure you’ll live forever.
In truth, they’ll do neither – but there are a myriad of health benefits common to most nuts. While they are high in fat, it’s the “healthy” unsaturated kind of fat that helps maintain good cholesterol levels – and they’re a fine source of fibre, too.
While they all have healthy fats and fibre, different nuts make like Fleetwood Mac and go their own way to provide a range of body-boosting benefits. So which nut is set to become your new best food friend? It depends on what you’re looking for...
1. Best For Heart Health – Walnuts
Almost all nuts are good for the heart, thanks to the healthy fats they contain, but walnuts outstrip the others due to the presence of alpha-linoleic acid. This essential fatty acid is needed for a variety of cellular functions, and can reduce the risk of heart disease. Walnuts also have more cell-protecting antioxidants than their nutty peers. A 2011 study by the University of Scranton in the US found that a handful of walnuts contained twice as many antioxidants as a handful of any other commonly eaten nut.
2. Best For a Protein Punch – Peanuts
They might be most commonly found behind bars, but don’t be fooled – peanuts are an incredibly healthy snack, packing in 26g of protein per 100g. According to the Peanut Institute (yes, really), peanuts contain more protein than any other nut. It’s no wonder gym-botherers can often be found spoon-deep in a jar of peanut butter.
3. Best For Healthy Skin – Almonds
Almonds excel when you compare their vitamin E content with that of their nutty brethren. This vitamin, an antioxidant that protects cell membranes, is important for healthy skin and eyes, and almonds are one of the best sources in the world. Just a handful provides a third of your recommended daily intake.
4. Best For Replacing Crisps – Macadamia Nuts or Pecans
If you want a relatively guilt-free snack that fills you to the brim, then look no further. Their calorie content is off the charts, so even a handful will keep hunger at bay for hours, but rather than the saturated fat found in crisps, they contain monounsaturated fats, which can help maintain healthy cholesterol levels.
5. Best For the Calorie-Counting Nut Lover – Chestnuts
If you’re keen to steer clear of calories entirely, then your nut choices are limited, because calorific fat is the calling card of most of these crunchy kernels. However, all is not lost – a handful of chestnuts contains only 89 calories, and still provides fibre and complex carbs for a long-term energy boost.
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