Almonds

Almonds are an excellent source of vitamin E, which helps protect skin from harmful UV rays, retain moisture, and repair skin tissue.

These benefits contribute to maintaining a healthy, radiant appearance. “Almonds are a rich source of antioxidant vitamin E and deliver essential fatty acids and polyphenols,” says dermatologist Raja K. Sivamani from the University of California, Davis. “They’re a smart choice for overall good nutrition,” he said, adding that they may play a key role in a healthy aging diet, particularly for post-menopausal women.

Walnuts

Walnuts are an outstanding source of alpha-linolenic acid (ALA), an omega-3 fatty acid essential for reducing inflammation.

Walnuts have been linked to improved brain function and may help slow the mental decline associated with aging. Studies show that the antioxidants and anti-inflammatory polyphenols in walnuts can help preserve cognitive functions, such as memory and thinking ability, according to UC Davis Health.

Pistachios

Pistachios are a nutritious addition to your diet. Comprising 20% protein, pistachios have a higher calorie-to-protein ratio than most nuts, helping you feel full longer and manage your weight.

They also contain a wealth of antioxidants, ranking just behind walnuts and pecans. According to medical news site WebMDwith input from Dr. Jabeen Begum, these antioxidants help fight free radicals, compounds that harm cells, proteins, and DNA, contributing to premature aging and illnesses like cancer, diabetes, and heart disease. Additionally, pistachios are a good source of unsaturated fatty acids and potassium, both with antioxidant and anti-inflammatory benefits.

Cashews

Cashews are rich in proteins, antioxidants, vitamins, and minerals that contribute to heart health.

A 2023 review of research published in Nutrients highlighted substantial evidence that consuming cashews and other nuts can lower the risk of cardiovascular disease, coronary heart disease, and atrial fibrillation. A 2019 study in Current Developments in Nutrition also found that eating cashews can lower blood pressure and triglyceride levels.

Brazil nuts

Native to the Amazon rainforest in Brazil, Bolivia, and Peru, Brazil nuts are uniquely rich in selenium, an essential antioxidant that supports immune system and thyroid health.

The high selenium content in these nuts helps reduce oxidative stress, a key factor in cell damage that may contribute to conditions like cancer, diabetes, and heart disease, according the Healthline citing multiple studies.

In addition to selenium, Brazil nuts are a source of magnesium, phosphorus, copper, and healthy fats, all of which benefit heart health. Due to their high fat content, these nuts are calorically dense, making them a great choice for those seeking to boost their intake of vital nutrients.