Top 5 nuts for anti-aging benefits

Adding nutrient-dense nuts such as almonds, walnuts, pistachios, cashews, and Brazil nuts to your daily meals may support healthy aging and improve overall wellness, according to health experts.

Almonds
Almonds are packed with vitamin E, a powerful antioxidant that shields the skin from sun damage, helps it retain moisture, and promotes skin repair. Dermatologist Dr. Raja K. Sivamani of the University of California, Davis, notes that almonds offer essential fatty acids and polyphenols, making them a smart choice for general nutrition. He especially recommends them for post-menopausal women as part of a healthy aging plan.

Walnuts
Rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, walnuts help combat inflammation and support brain health. Research suggests that their high levels of antioxidants and polyphenols can help preserve memory and cognitive abilities as we age, according to UC Davis Health.

Pistachios
Pistachios are among the highest in protein content for nuts, with protein making up 20% of their weight. This makes them filling and helpful for weight control. They also rank highly in antioxidants, just behind walnuts and pecans. These compounds protect cells from damage caused by free radicals, which are linked to early aging and diseases such as cancer, diabetes, and heart problems. Additionally, pistachios supply unsaturated fats and potassium, which offer both antioxidant and anti-inflammatory benefits.

Cashews
Cashews provide a good mix of proteins, vitamins, minerals, and antioxidants, all of which contribute to heart health. A 2023 review in the journal Nutrients found strong evidence that eating cashews can reduce the risk of heart-related issues like coronary artery disease and irregular heart rhythms. Earlier studies have also shown that cashews may help lower blood pressure and triglyceride levels.

Brazil Nuts
Found in the Amazon regions of Brazil, Bolivia, and Peru, Brazil nuts stand out for their extremely high selenium content. Selenium is a vital antioxidant that boosts immune function and supports the thyroid. Studies highlighted by Healthline show that selenium helps reduce oxidative stress—an underlying cause of chronic diseases including cancer, diabetes, and heart conditions. Brazil nuts also offer magnesium, phosphorus, copper, and healthy fats, all of which benefit cardiovascular health. However, because of their high fat content, it's best to enjoy them in moderation.