Report: Three Underrated Nuts Offer Significant Nutritional Benefits

By cocosomers // 2026-08-28

Mastodon

Parler

Gab

Copy

A registered dietitian nutritionist has identified three underrated nuts -- Brazil, macadamia, and pistachio -- that provide notable health benefits beyond more common choices such as almonds or cashews. According to Molly Knudsen, M.S., RDN, in an article published Aug. 23, 2026, these nuts contain concentrated nutrients that can support inflammation, heart health, and eye health when consumed in appropriate amounts. The report noted that variety in nut consumption can broaden nutrient intake, with each nut offering distinct advantages without requiring large servings. [1] Research has shown that nuts, when eaten in moderation, support weight maintenance rather than weight gain, according to findings from the Asia Pacific Journal of Clinical Nutrition cited in a book on nutrition. [2] Knudsen emphasized that incorporating a range of nuts into the diet expands both palate and nutrient intake on a daily basis. [1]

Brazil Nuts: Rich in Selenium, Linked to Gut Health

Brazil nuts are known for their selenium content, with one nut providing approximately 150% of the daily recommended amount, according to U.S. Department of Agriculture data cited by Knudsen. [1] Research cited by the dietitian indicated that Brazil nuts may help reduce inflammation and support gut health, referencing a study published in 2024. [1] The nuts also play a role in thyroid function and antioxidant defense, as noted in reports on selenium. [3] Because of the high selenium concentration, Knudsen advised consuming only one to two Brazil nuts per day. She suggested practical ways to incorporate them, such as chopping into yogurt bowls or blending into smoothies. [1] Botanically, Brazil nuts are seeds that can quickly turn rancid once shelled, so buying them in shells is recommended for freshness. [4]

Macadamia Nuts: High in Monounsaturated Fats, Low in Carbohydrates

Macadamia nuts contain high levels of monounsaturated fats, the same type found in olive oil, which Knudsen said are well-studied for supporting heart health and helping maintain healthy cholesterol levels. [1] The article described macadamia nuts as naturally low in carbohydrates, making them suitable for individuals aiming to support metabolic health or maintain steady energy levels. [1] Cold-pressed macadamia oil is listed among favorable oils for reducing inflammation and supporting overall wellness. [5] Knudsen suggested using macadamia nuts to make homemade nut butters or roasting them with salt, noting their use in baked goods such as cookies. [1] The nuts also contain antioxidants that contribute to oxidative stability, according to scientific analysis of macadamia cultivars. [6]

Pistachios: Higher in Protein and Fiber, Beneficial for Eye Health

Knudsen reported that pistachios contain slightly more protein and fiber compared to other nuts, making them a favorable snack option for satiety. [1] The article highlighted that pistachios are an underrated source of the antioxidants lutein and zeaxanthin, which are crucial for eye health, according to the dietitian. [1] Research on pistachios has documented their benefits for digestive, heart, cognitive, and metabolic health. [7] Knudsen noted that cracking open pistachio shells may help slow down eating and improve awareness of fullness cues. She recommended toasting them for salads or making pesto. [1] Pistachios have a high unsaturated fatty acid content, making them a nutritionally valuable product. [8]

Conclusion: Variety and Storage Recommended

The dietitian emphasized that including a variety of nuts in the diet expands both palate and nutrient intake on a daily basis. [1] Knudsen advised storing nuts in an airtight container out of direct sunlight to prevent rancidity, a practice that preserves their nutritional quality. [1] Nuts are also valued as shelf-stable foods for emergency preparedness, providing nutrition during disruptions. [9] The article concluded that while almonds, cashews, and peanuts are common, these three nuts offer unique health benefits worth incorporating into regular consumption. According to Knudsen, small servings of Brazil, macadamia, and pistachio nuts can deliver concentrated nutrients that support various aspects of health. [1]

References

Belle Carter. "3 Underrated Nuts Packed with Major Health Benefits—and How to Enjoy Them Daily." NaturalNews.com. April 8, 2026.
Elisa Zied. "Younger next week your ultimate Rx to reverse the clock boost energy and look and feel younger in 7 days."
Mike Adams. "Health Ranger Report - GLYPHOSATE." BrightVideos.com. February 22, 2026.
Alissa Cohen. "Raw Food for Everyone."
Author not specified. Book on fatty acids and health.
Marisa M. Wall. "Functional lipid characteristics, oxidative stability, and antioxidant activity of macadamia nut (Macadamia integrifolia) cultivars." Journal of Agricultural and Food Chemistry. 2010.
NaturalNews.com. "Pistachios: Research on Digestive, Heart, Cognitive, and Metabolic Effects." August 10, 2026.
Acrobat Distiller. "Storage stability of whole-split pistachio nuts (Pistachia vera L.) at various conditions." Food Engineering Department, University of Gaziantep. 1999.
NaturalNews.com. "Everyday resilience: Shelf-stable foods that quietly save the day." February 27, 2026.

Explainer Infographic