9 Types of Nuts (and Seeds We're Nuts About)

Among the tastiest nuts, roasted almonds are rich in vitamin E, known to support the immune system and skin health. They're low in saturated fats and help reduce blood pressure and LDL cholesterol — two major risk factors for coronary heart disease.

Walnuts are packed with anti-inflammatory properties and omega-3s, making them top-notch for heart health. Studies suggest that eating walnuts may help with body weight regulation and overall cardiovascular well-being.

Harvested from the cashew tree, these delicious nuts have a buttery texture and are loaded with important food source minerals like magnesium and zinc. Cashews support nerve function and bone health.

These tree nuts native to South America are a top source of selenium, which supports thyroid function and the immune system. Just one Brazil nut a day meets your daily selenium requirement.

With their ultra-creamy texture, macadamia nuts are one of the most indulgent choices. They’re high in monounsaturated fats that help lower fat levels in the blood, making them a heart-healthy option.

Harvested from Siberian pine and other pine trees, pine nuts are small but mighty. They're used in pestos and salads and contain iron, magnesium and antioxidants for other benefits like energy production.

Technically legumes, raw peanuts still make the cut due to their nutrient profiles. They’re affordable, high in protein and often enjoyed as nut butter. However, moderation is key to manage salt and added fats in processed versions.

Despite the name, tiger nuts are tubers rather than actual nuts. They're rich in fiber and have anti-inflammatory qualities.

Less common but still highly nutritious, beech nuts and paradise nuts grow in hard shells. Paradise nuts (also known as sapucaia nuts) are native to the Amazon rainforest in South America and have been consumed by Indigenous peoples there.

Beech nuts, on the other hand, come from beech trees in temperate regions (North America, Europe) and have seen limited use as food. Historical records note that American beech nuts were occasionally eaten by Indigenous tribes, while European beech nuts were used more for animal feed or oil.

Though not true nuts, seeds like sunflower seeds, chia seeds, pumpkin seeds, sesame seeds, flax seeds and poppy seeds are edible seeds with numerous health benefits. They’re rich in fiber, protein and good fats, and are often included in mixed nuts blends or eaten as toppings.

We created this article in conjunction with AI technology, then made sure it was fact-checked and edited by a HowStuffWorks editor.