Walnuts

Whether you’re eating them on their own, on top of your yogurt parfait, or on top of a creamy pasta dish, walnuts are one of the healthiest nuts you can enjoy.

For starters, “Walnuts are a source of plant-based protein, fiber, and fat,” says Manaker. “[They] are the only tree nut that is a source of ALA omega-3 fatty acids,” Manaker adds, which have been found to help with heart, brain, and eye health.

“Data also shows that partially replacing meat with walnuts may [increase] the average intake of fiber, magnesium, and omega-3 fatty acids among consumers, and this partial replacement may also result in improved overall diet quality,” says Manaker.