The Health Benefits of Nuts

Brief Introduction into Nuts

Nuts are a very popular group of foods. They are tasty, and convenient, not forgetting they can be enjoyed on all kinds of diets, from vegan to keto. They are highly preferred as they are high in healthy fats, calories, nutrients, minerals and they have a number of impressive health and weight benefits. Nuts are seed kennels, widely used in cooking or eaten on their own as snacks. They have a hard and inedible outer shell, which requires opening to release the kernel inside. In most markets, nuts are sold shelled and ready to be consumed as snack food or used in cooking.

Examples of Most Commonly Consumed Nuts

• Almonds
• Brazil nuts
• Cashews
• Hazelnuts
• Macadamia nuts
• Pecans
• Pine nuts
• Pistachios
• Walnuts

NOTE: Technically, peanuts are legumes, like beans and peas. However, they are usually referred to as nuts because of their similar nutritional profile and characteristics.

Health Benefits of Eating Nuts

Generally, nuts are a perfect source of fibre, protein and fats. The majority of the fats are monounsaturated fats, omega-6 and omega-3 polyunsaturated fats. In any case, some do contain saturated fats. They pack a number of vitamins and minerals such as vitamin E and magnesium. According to Flores-Mateo, Rojas-Rueda, et al., (2013), diets high in nuts do not significantly affect weight gain or weight loss. However, van den Brandst and Schouten (2015); Luo, Zhang, et al. (2014); Bansal (2013); and Luu, Blot, et al. (2015), write that people who eat nuts, live longer than those who do not, mainly because of their ability to help prevent a number of chronic diseases. Nuts have also been found to reduce your risk of other chronic illnesses (Viguiliouk Kendall, et al., 2014). For instance, eating nuts could improve blood sugar levels as well as lower the risks of certain cancers (Wu, Wang, et al., 2015).

Almonds have been known to contain important nutrients that help reduce heart diseases and diabetes risk factors.

Pistachio nuts have beneficial effects on heart disease risk factors when eaten in high quantities, of more than 28g per day.

Cashew nuts contain a number of important nutrients and studies have indicated that cashews improve blood lipid levels as well as lower blood pressure.

Walnuts are a great source of the omega-3 fat ALA as well as many other nutrients, which benefit heart health and the brain.

Macadamia nuts are very high in monounsaturated fats, explaining why they are preferred for the reduction of heart disease risk factors.

Brazil nuts are an excellent source of selenium and they also help reduce bad cholesterol levels, inflammation and oxidative stress.

Hazelnuts are a perfect source of a variety of nutrients such as vitamin E. They also reduce heart disease risk factors.

Pecans contain a variety of beneficial nutrients, including the fact that they pack antioxidants and that they lower bad LDL cholesterol.

Although they technically are not nuts, but legumes, peanuts have nutritional profiles that are similar to tree nuts, and as such, they are good for helping reduce risk factors for heart disease and diabetes.

The Bottom Line

Nuts are some of the healthiest foods you can eat, as they contain essential nutrients, are minimally processed and have no added ingredients. Many processed nut products like peanut butter, often contain high levels of salt as well as added sugars. When incorporated into a healthy diet, nuts help reduce risk factors for many chronic diseases.

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