Crack Open All the Health Benefits of Nuts, From Almonds to Cashews to Pecans, and More

There are several reasons you’ll find nuts on nearly every smart-snacking list. First of all, they’re easy to pack if you’re on the go or to keep on hand in an office drawer or pantry. Plus the calories in nuts come from protein and the good-for-you unsaturated fats that keep you feeling satisfied longer than the carbohydrates in cookies or pretzels.

“A small handful can pack your diet with filling protein, fiber, unsaturated fats, and important vitamins and minerals,” says Joy Bauer, RDN, the author of several books and a nutrition and health expert for the Today show.

These nutrient-dense plants have been linked to lots of big health benefits. Research published in 2008 concluded (based on multiple epidemiological studies) that individuals who reported eating the most nuts reduced their risk of coronary heart disease by approximately 35 percent compared with individuals who ate fewer nuts.

Other research, on 15,467 older women from the Nurses’ Health Study, found that higher consumption of nuts during the six years of the study was linked to better overall cognition for the women; these results were published in the May 2014 issue of the Journal of Nutrition, Health & Aging.

And an analysis of more than 120,000 individuals that included more than 30 years of follow-up data found that individuals who reported eating nuts every day lived longer than those in the study who ate fewer nuts — and also lived healthier lives, as they had lower LDL (“bad”) cholesterol, higher HDL (“good”) cholesterol, and lower blood pressure. That research was published in a November 2013 issue of The New England Journal of Medicine.

Nuts' fiber and protein will have you feeling full longer, and can keep you from munching on lower-quality calories later. They’re packed with nutrients like omega-3 fatty acids that help fight inflammation, and vitamin E, which may help prevent the buildup of plaque in the arteries. Just remember portion control, as nuts are still a calorie-dense food.

So, are all nuts created equal? No, even though all tree nuts (pecans, almonds, pistachios, walnuts, Brazil nuts, and others) have protein and heart-healthy fats, each variety also has its own unique health brags. That means the bigger variety you include in your diet, the better — as long as whatever you choose isn't coated in sugar and salt (which can cancel out some of the health perks).

In the following, you'll learn what you should know about all the ways each type of nut can help your health.