The Nut Competition: Which is the Healthiest Type of Nut?

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healthiest type of nut macadamia

Nuts contain so many nutrients, it is no wonder there are plentiful supplies of them in most environments. Back when humans acted as hunters and gatherers, the discovery of nuts could mean the difference between having a healthy body and lacking crucial energy.

Scientific research on nuts is almost limitless, due to the specific vitamins and minerals certain nuts contain. These compounds can be so beneficial to your body that nut consumption has been linked to solutions for Alzheimer’s, nerve disease and stroke. Take a look at the common nuts below to decide the type of nut wins the health competition.

Macadamia nuts

Macadamia nuts have gained their fancy reputation through hotel minibars around the world. Known as the perks of a grand salary, these nuts are indeed expensive. These nuts are packed with nutrients that you and your family can enjoy. For example, did you know that macadamia nuts are loaded with fiber? A serving of macadamia nuts will account for almost a quarter of your recommended daily intake. In addition to their great flavor, these nuts can lower your cholesterol! Many nuts get a reputation for containing fat, but certain fats—like mono-unsaturated fat—can lower levels of LDL (i.e. “bad” cholesterol”). So, if you want to protect your cardiovascular system then you have a great reason to splurge on this fancy type of nut!

Pine nuts

Have you noticed that restaurants frequently top salads with pine nuts? There has been a trend for cooking with pine nuts in recent years. Pine nuts actually come from the inside of pine cones, so it’s smart for people in colder climates to make more use of this pretty natural resource. Pine nuts do not provide quite as much nutrition as other popular nuts. However, their vitamin E content is incredible. Pine nuts also have a high amount of calcium and magnesium. It makes sense that these nuts are high in mineral content—trees absorb water from the earth, naturally ingesting the ground’s minerals.


Taking the time and effort to crack open a walnut may just be worth it. The carbohydrates within walnuts provide an excellent source of energy. One serving has well over the recommended daily dose of vitamin E, and provides numerous vitamin B complexes. There are so many different studies that claim certain foods help cure cancer as well as cause it, so I tend to feel frustrated when I hear of the newest food to avoid. However, there have been extensive studies conducted that have concluded that foods containing omega-3 fatty acids can reduce the risk of breast and colon cancer. Whether this is true or not, it can’t hurt! Omega-3 fatty acids also lower blood pressure and risk of stroke, according to Nutrition and You.


Anyone familiar with the delights of Southern cooking can tell you how tasty pecans are. They do not have the same levels of vitamin E as the other nuts above, but they are packed with protein. These nuts well surpass the recommended daily dose of manganese, too. This mineral is so prevalent in pecans that anyone with iron deficiency should stock up on this amazing nut. On the negative side, pecans have a high fat content. Perhaps this is why they taste so good! Well, that, and the fact that they are fantastic with a buttery brown sugar glaze…


Almonds are absolutely packed with trace minerals. They are a great source of iron, manganese and copper. These nuts are also a great source of protein and one of the most plentiful sources of vitamin E. Almonds, like pecans, do have a high fat content—the total amount of fat per serving is actually over the recommended daily dose. However, try not to get too caught up in the anti-carbohydrate anti-fat craze. Energy comes from burning fat. There is a reason why trail mix usually contains nuts—they are a great source of energy to keep your body going. Think of almonds and pecans as tasty nuts for those with an active lifestyle (or a really great taste palate!).

Nutrition and You. Nuts Nutrition Facts.
WebMD. Find a Vitamin or Supplement. Manganese.