Health Benefits of 5 Types of Nuts Nuts are a great addition to any diet. Best known for their high protein content, nuts are also high in fiber, healthy fats and other nutrients. While almost any nut is a heart-healthy choice in moderation, I have my favorites. Here are five nuts and what makes them so healthy.

1. Walnuts = Healthy oils

I could go on and on about the health benefits of walnuts, but here’s what you need to know: they’re full of healthy oils. These nuts are richer in heart-supportive oils than other nuts, and research published in The Journal of Nutrition showed that walnut oil may support endothelial function and contribute to blood vessel health.

2. Almonds = Arginine

Heart-healthy almonds tend to be a favorite nut, and for good reason. Not only are they a filling, tasty snack or addition to meals, but they’re also high in arginine, an amino acid that works alongside citrulline and other nutrients to support the production of Nitric Oxide (NO) within the body. If you’re not familiar with NO, it’s a critical signaling molecule that plays an important role in the cardiovascular system (read more on NO here).

3. Pecans = Ellagic acid and vitamin E

These buttery nuts are high in antioxidants ellagic acid and vitamin E. The word “antioxidant” literally means “anti-oxidant,” meaning it’s protecting the body from oxidation, a process caused by free radicals that damages our cells.

4. Macadamia nuts = Omega-7

The main benefit of these decadent nuts is the Omega-7 fatty acid content. Macadamia nuts contain the Omega-7 palmitoleic acid, which may support weight maintenance, gastrointestinal health, heart health and a healthy inflammatory response.

5. Pistachios = Vitamin B-6

These nuts are extremely high in vitamin B-6, with 1 ounce containing approximately 25 percent of the recommended daily intake. Vitamin B-6 supports heart health, healthy cholesterol and homocysteine levels, and cell function.

What is your favorite type of nut?