Crunchy , rich and compact with nutrient , thetypes of nutsyou deplete can do more than just satisfy a collation craving . These comestible nuts are a powerhouse of healthy fats , plant protein and essential nutrients that support everything from heart health to bone wellness .
Whether corrode sensitive , roast or as nut butter , nut and seeds have numerous wellness benefit backed by scientific discipline . Here are 10 nut types and comestible seeds that deserve a spot in your larder .
1. Almonds
Among the tasty nuts , roast almonds are rich in vitamin vitamin E , jazz to patronage the immune arrangement and hide wellness . They ’re low in saturate blubber and help oneself concentrate rakehell pressing and LDL cholesterin — two major risk factors for coronary heart disease .
2. Walnuts
Walnuts are tamp down with anti - rabble-rousing properties and omega-3 , making them top - nick for marrow wellness . Studies propose that eating walnuts may help with body weight regulation and overall cardiovascular well - being .
3. Cashew Nuts
Harvested from the cashew Sir Herbert Beerbohm Tree , these delicious nuts have a buttery texture and are load with important food seed minerals like atomic number 12 and atomic number 30 . Cashews support face function and os health .
4. Brazil Nuts
These tree nut native to South America are a top beginning of selenium , which supports thyroid gland function and the resistant organization . Just one Brazil nut a day meet your day-to-day selenium necessity .
5. Macadamia Nuts
With their ultra - creamy texture , macadamia nuts are one of the most lenient choices . They ’re high in monounsaturated avoirdupois that help turn down fat levels in the lineage , throw them a heart - tidy option .
6. Pine Nuts
Harvested from Siberian pine tree and other pine trees , true pine nuts are humble but mighty . They ’re used in pesto and salads and contain iron , magnesium and antioxidant for other benefits like energy product .
7. Peanuts
Technically legumes , raw earthnut still make the cutting due to their alimental profiles . They ’re low-cost , high in protein and often delight as nut butter . However , moderateness is key to manage table salt and impart fats in process versions .
8. Tiger Nuts
Despite the name , tiger nuts are Tuber rather than actual screwball . They’rerich infiber and have anti - inflammatory qualities .
9. Beech Nuts and Paradise Nuts
Less common but still highly nutritious , beech nuts and paradise nuts uprise in gruelling shells . Paradise nuts ( also roll in the hay as sapucaia nuts ) are native to the Amazonrainforestin South America and have been consumed by endemic people there .
Beech nuts , on the other hand , arrive from beech trees in temperate regions ( North America , Europe ) and have seen modified purpose as food . historic records remark that American beechwood nuts were occasionally eaten by autochthonic tribes , while European beech nuts were used more foranimal provender or oil color .
10. Seeds Worth Snacking On
Though not true orchis , seed like helianthus seeds , chia seeds , pumpkin germ , sesame seeds , flax seeds and poppy seed are edible seeds with numerous health benefit . They ’re rich in fiber , protein and good fats , and are often admit in mixed cracked blends or eaten as toppings .
We create this article in conjunctive with AI technology , then made sure it was fact - checked and edit out by a HowStuffWorks editor .
