Despite their high fat content, nuts consistently get rave reviews from researchers when it comes to good health. They contain essential fatty acids, they’re rich in vitamin E, and nuts are an excellent source of protein, fiber, and many minerals.

Studies link regular consumption of nuts with blood pressure control, lower cholesterol, and a decreased risk of heart disease. Most of the fat in nuts is unsaturated. Peanuts, which are actually legumes (like beans and peas), are nutritionally similar to tree nuts.

The most commonly eaten tree nuts in the U.S. include almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pistachios, and walnuts. How many nuts do you know? Test your knowledge below!

1. This is one big nut! Coming from South America, it ranks highest in selenium, a mineral that has powerful antioxidant effects.

2. Only one nut has significant levels of the carotenoids lutein and zeaxanthin, which have been shown to be important for eye health. (Hint: It’s usually green.)

3. This nut, AKA Dr. Filbert, is highest in folate, which reduces risk factors for heart disease, cancer, and Alzheimer’s disease.

4. Only this heart-shaped nut contains significant amounts of alpha-linolenic acid, the plant-based omega-3 fatty acid.

5. This nut, while highest in fat content and calories, is a good source of B vitamins. Most of these nuts you’re likely to meet come from Hawaii.

6. Among nuts worldwide, this is the best-seller.

7. All nuts are rich in protein, but this one takes the cake. It’s also the best source of fiber and vitamin E.

8. This is the only nut to reach stardom at the U.S. Department of Agriculture—it’s on their list of the top twenty antioxidant foods.

ANSWERS
1. Brazil nut. 2. Pistachio. 3. Hazelnut. 4. Walnut. 5. Macadamia. 6. Cashew. 7. Almond. 8. Pecan.