Pecans are one of the best nuts to eat thanks to their diverse nutritional profile, which includes fiber, vitamin E, healthy fats, and essential nutrients like magnesium, phosphorous, and calcium.

All nuts provide healthy fat, fiber and protein. But when it comes to the healthiest options, these two offer unique nutrition for your daily diet.

Have them cooked or as overnight oats, as a high fiber way to start your day," suggested Salge Blake. 6. Non-starchy vegetables "The best place to get fiber is non-starchy vegetables," said Palmisano.

The best nuts for brain health “Walnuts are rich in anti-inflammatory fats, reducing neuro-inflammation and helping to support mental health and well-being and reduce the risk of cognitive decline.

Nuts are our No. 1 snack to support gut health with the combo of protein, fiber and healthy fats. Look for unsalted and no-sugar-added nuts with 6 g to 20 g of protein and 3 g of fiber per serving.

The 10 Best Nuts & Seeds Ranked by Protein, According to Dietitians ... “Cashews have 5 grams of protein per ounce and also provide beneficial fiber and healthy fats," Tamburello says.

Best nuts for your heart: Walnuts. While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, ... Plus, they are rich in fiber and vitamin E, ...