Once seen mainly as a festive, calorie-dense treat best eaten sparingly, nuts are now widely recognized as having significant health benefits, provided they are chosen and combined wisely.
Nutritionist Mariana Urbach, head of the Clinical Nutrition Unit at Clalit Health Services in the Dan–Petach Tikva district, sorts out once and for all the differences between walnuts, almonds, hazelnuts, pecans, macadamias and Brazil nuts, and how each can contribute to better health.
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Mariana Urbach
(Photo: Yuval Urbach)
Before diving into the specifics of each nut, Urbach offers several general rules that apply across the board.
“The key to healthily enjoying nuts is variety and moderation”, she says. “The general recommendation is about 50 grams a day. You can go up to 100 grams, but that already amounts to roughly 700 calories. Nuts are rich in fat, so they should replace other fat sources in the diet, not be added to them.”
Her practical advice is simple: buy several types of nuts, mix them in one jar and enjoy the benefits of all of them. “That way you are not ‘putting all your eggs in one basket’ nutritionally.”
Storage also matters. “Because of their high fat content, nuts are very sensitive to heat, especially in Israel’s climate. They should be stored in the refrigerator and in a dark place. Light home roasting can help preserve freshness, but it may reduce some antioxidants.”
Walnuts, also known as California walnuts, are among the most popular nuts in Israel and worldwide. With 59 known varieties and trees that can bear fruit for up to a century, walnuts originated in a region stretching from southwest China to the Balkans.
Historical research shows that the Greeks began cultivating walnuts systematically after Alexander the Great’s campaigns in India and Persia. In the Land of Israel, walnuts are mentioned as early as biblical times and appear frequently in rabbinic literature.
In classical and medieval medicine, walnuts were considered a therapeutic food used to treat poisoning, stings, bites, intestinal worms and internal inflammation. Today, their proven health benefits have cemented their status as a highly valued health food
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Walnuts. 59 known varieties
(Photo: shutterstock)
Expert insight:
“Walnuts are the only nut that has received official recognition from the FDA as a food with proven health benefits,” Urbach says. “Regular, moderate consumption has been shown to reduce LDL, or “bad,” cholesterol, thereby lowering the risk of cardiovascular disease.
“A major 2021 Harvard University study, part of the long-running Nurses’ Health Study, found that eating walnuts at least five times a week reduced the risk of heart disease by about 14%. Additional evidence suggests benefits for bone health and cognitive function.”
What exactly makes walnuts nutritionally unique?
Walnuts are rich in high-quality plant oils, comparable to olive oil, avocado and tahini. Most of their fats are unsaturated, with a notable content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. However, Urbach stresses that plant-based omega-3 is not the same as that found in fish. Therefore, walnuts are not a substitute for eating fish.”
Walnuts also contain dietary fiber, complex carbohydrates and modest amounts of plant protein, which is not a whole protein. Therefore, it cannot be relied on as a primary source of protein in the diet. They are rich in minerals, including copper, magnesium, phosphorus, manganese and iron, and provide significant amounts of vitamin B6. Their antioxidant content, mainly phytosterols and polyphenols, is nearly double that of many other nuts.
Buying tip: Choose walnuts that look light and fresh, not dark or shriveled. Their taste should be mild, without bitterness or an off smell. If they smell bad, do not take the risk.
Almonds are considered one of the oldest and best-known foods in the category of nuts and seeds. They were among the first fruit trees domesticated by humans, some 10,000 years ago. Archaeological evidence points to the Levant, particularly the area of Numeira in present-day Jordan, as an early cultivation site around 5,000 years ago.
Almonds have held a place of honor across ancient cultures. They were found in the tomb of Tutankhamun (c. 1325 BC), served at Sumerian feasts and appear in the Bible as part of the gift Jacob’s sons brought to Pharaoh. Classical physicians such as Hippocrates (5th-century BCE) and Galen (Claudius Galenus, 2nd century BCE) wrote extensively about their medicinal properties.
In folk medicine, almonds were used to treat stomach pain, lung diseases, dry cough, headaches, skin conditions and even to enhance libido. Traditional Chinese medicine views almonds as strengthening qi, soothing the lungs, helping stop coughing and aiding in moistening and lubricating the digestive system.
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Almonds. Not really nuts
(Photo: Shutterstock)
Expert insight:
“Almonds are strongly associated with Tu B’shvat, but in practice we often eat them nearly a year after harvest, so freshness is critical,” Urbach says. “Good almonds should look bright and intact, not shriveled or overly dry.”
Botanically, almonds are not true nuts but the seeds of the almond tree’s stone fruit. Nutritionally, they are slightly lower in calories than walnuts, about 550 to 570 calories per 100 grams, and richer in fiber.
“Studies show that eating about 50 grams of almonds a day, roughly 30 to 35 almonds, can help lower blood pressure, reduce cholesterol and decrease the risk of diabetes.”
Almonds are rich in complex carbohydrates (nearly 20%), protein (nearly 20%) and healthy fatty acids (about 52%). They also contain omega-3 and omega-6 fatty acids, but they are particularly rich in monounsaturated fatty acids (MUFA), especially oleic acid, similar to olive oil. That’s why almonds are considered especially beneficial for protecting blood vessels and improving blood lipid profiles.
Israeli-grown varieties are particularly noted for their heart-healthy fat profile. Almonds are also rich in B vitamins and antioxidants, mainly polyphenols, which are known to play an important role in preventing inflammation and aging processes.
How to eat them?
Soaking almonds in water and makes the peeling of the thin skin easier. After soaking and peeling, store them in the refrigerator.
Is it recommended to roast almonds?
Light roasting is acceptable, though it slightly reduces antioxidants. On the other hand, roasting does not harm the vitamins or minerals, so almonds can be lightly roasted if you enjoy the roasted flavor. Because almonds are very dry and concentrated, drinking water before and after eating them is recommended.
Hazelnuts are best known for their role in chocolate spreads and desserts, but their history is equally rich. They are the edible fruits of shrubs from the Corylus genus and are not considered true nuts botanically. They require cold winters to flower and are grown mainly in cooler regions such as Turkey, the U.S., Spain, Italy, France, China and Australia.
Throughout history, hazelnuts were credited with medicinal qualities, from treating stomach pain and coughs to improving memory and even promoting hair growth. In the Middle Ages, they were used for detoxification, intestinal health, urinary issues and memory improvement.
They were even used to treat epilepsy, open wounds and facial spasms. In modern folk medicine, they are still used to treat intestinal disorders, lower blood cholesterol, stop bleeding, improve vision and memory, and even increase breast milk production and fertility.
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Hazelnuts
(Photo: Shutterstock)
Expert insight:
“Hazelnuts originate from the Caucasus and Anatolia, which gives them a slightly different nutritional profile,” Urbach explains. “They are particularly high in omega-3 fatty acids, with about 78% of their fat content being polyunsaturated.
“They are also rich in B vitamins, supporting nervous system function, concentration, wound healing and immune health. Shelled hazelnuts are easier to handle, provided they are stored properly.”
Brazil nuts come from the tropical rainforests of South America and are the seeds of one of the most impressive massive trees in the Amazon rainforest, which can live for more than 500 years. Despite their name, they are not true nuts botanically.
They were given their scientific name in honor of Claude Louis Berthollet, a renowned 18th-century French chemist. In recent years, Brazil nuts have become especially popular due to their exceptional nutritional value.
Expert insight:
“Brazil nuts are characterized by a relatively high protein content compared with other nuts. They contain between 60% and 66% fat, but their main distinction is their exceptional richness in essential minerals, including calcium, iron, magnesium, zinc and phosphorus, especially selenium. In fact, the Brazil nut is the richest plant-based source of selenium, a vital mineral that is often lacking in our diet.”
According to Urbach, selenium is an essential mineral for human health that helps strengthen the immune system and plays a key role in maintaining the proper structure of cell membranes. “It is a central component of a healthy diet, which is why Brazil nuts have gained popularity in recent years.”
What is the best way to consume Brazil nuts?
“Brazil nuts are usually sold in their natural, unroasted form. Make sure they are fresh and high quality. They should be white beneath the brown shell. A yellowish color or oily texture indicates the nut has begun to spoil and should be avoided,” she says.
As for quantity, Urbach advises moderation: “The daily recommendation is just one to two Brazil nuts.”
The pecan originated in southeastern North America, primarily in the southern U.S., ranging from Iowa and Indiana in the north to Texas and Mississippi in the south. Today, the pecan is the official state tree of Texas, though Georgia leads pecan production in the U.S.
Over the years, pecans have also made their way to Israel and can be found not only in agricultural fields but in private gardens across the country. In fact, Israel has become one of the leading pecan-producing countries outside the U.S., alongside Australia, Brazil, Mexico, Peru and South Africa.
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Pecans
(Photo: Shutterstock)
The pecan is considered an essential culinary nut. Its distinctive sweet flavor makes it a star ingredient in countless desserts and baked foods, including the iconic pecan pie closely associated with the southern U.S. and the classic New Orleans praline. Each year, the U.S. alone produces between 80% and 95% of the world’s pecan supply, roughly 150,000 to 200,000 tons harvested from about 10 million trees.
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Star of desserts: pecans
(Photo: Shutterstock)
Expert insight:
“Pecans feel right at home in Israel,” Urbach says. Although it originated in South and Central America, it has adapted well in Israel and produces excellent yields.”
“About 70% of a pecan’s weight is fat, mainly polyunsaturated fatty acids that support heart and blood vessel health. Pecans have also been studied for their potential to lower blood pressure and reduce levels of LDL, or ‘bad’ cholesterol”, Urbach says.
“Pecans are also notable for their significant calcium content, along with other minerals and antioxidants such as phytosterols and polyphenols. They also contain protein and B vitamins essential for normal bodily function and have even been examined in some studies for potential muscle-strengthening properties.”
Orbach offers an important tip on eating pecans: “They are sometimes sold in less desirable forms, such as sugared or heavily salted. It is best to choose them fresh and natural. Pecans are usually harvested in late fall, and their shells allow for relatively easy cracking by pressing two nuts against each other. Whenever possible, I recommend storing them at home in their shells to extend shelf life and preserve freshness.”
Macadamias are considered among the most luxurious nuts, prized for their rich flavor and high nutritional value. Native to eastern Australia and Indonesia, they were introduced to Israel about 50 years ago and have only recently become a commercial crop.
Their shells are among the hardest in nature, requiring a force of about 21 kilograms per square centimeter to crack.
Nutritionally, macadamias contain 60 to 80% high-quality fat and are rich in minerals and vitamins. Macadamia oil is widely used in cosmetics due to its high content of palmitoleic acid, an omega-7 fatty acid, and its oxidation resistance.
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Widely used in the cosmetics industry. Macadamia nuts
(Photo: Shutterstock)
Expert insight:
“Macadamias are extremely delicate”, Urbach warns. “They should be white, not yellow, and always smell them before eating.”
They contain an especially high amount of fat. “Macadamia nuts provide about 720 calories per 100 grams because they are roughly 73% fat. Most of that fat consists of polyunsaturated fatty acids. In addition, macadamias also contain dietary fiber and other nutrients, some of which are particularly beneficial to the nervous system and provide significant support for digestion.”
As for vitamins and minerals, macadamias stand out mainly for their calcium content. Overall, they are the most delicate of all the nuts we have mentioned.
Macadamia nuts must be stored very carefully, as they spoil easily, Urbach adds. They should be eaten only when fresh, since the harm caused by consuming spoiled nuts is greater than not eating them at all. “If there is any doubt, do not eat them.”
