4 Incredible Health Benefits of Nuts: Present their benefits and how they can boost heart health, reduce inflammation and cholesterol, and aid weight management. Learn why they should be a daily part of your diet!

Nutritional Value of Almonds, Walnuts, and Cashews

• Source of Nutrients

28 grams of mixed nuts contain 173 calories. And they also contain protein, fat, carbs, fiber, and vitamins. And minerals like selenium, manganese, copper, magnesium, and phosphorus. For example, peanuts and pecans contain B vitamins; almonds contain calcium and vitamin E; and walnuts contain folate, vitamin E, and alpha-linolenic acid.

The nutrient content varies according to the type of nuts. High in fat and calories but low in carbs, all nuts provide good nutrients for health.

• Source of Antioxidants

The polyphenols in nuts can combat oxidative stress. As a result, they neutralize free radicals. Studies say that the antioxidants in walnuts and almonds fight free radicals more than in fish. Walnuts, cashews, and pistachios are high in tryptophan. And it boosts melatonin and serotonin production. You fall asleep better, though.

• High in Fiber

Fiber helps you feel full. Therefore, it reduces the number of calories you absorb from your meals. Fiber turns into beneficial short-chain fatty acids. And they improve your gut health.

Here is a list of the highest fiber content per 28-gram serving:

Almonds: 3.5 grams

Pistachios: 2.9 grams

Pecans: 2.9 grams

Hazelnuts: 2.9 grams

Peanuts: 2.6 grams

Macadamias: 2.4 grams

Brazil nuts: 2.1 grams

Nut health benefits

Nuts have many health benefits. Here, there are four health benefits.

Aiding weight loss 

Though a high-calorie food, nuts may help you lose weight. If you eat nuts, you can lose about 5 cm from your waist. The nutritional value of almonds and pistachios promotes weight loss. Studies say that a 28-gram serving of almonds has 160–170 calories. And your body absorbs about 129 of them.

Lowering cholesterol and triglycerides.

Eating nuts leads to a significant decline in small LDL particles and an increase in large LDL particles. “Good” HDL cholesterol levels increase, too. Studies show that eating a 1-ounce (30-gram) mix of walnuts, peanuts, and pine nuts daily for 6 weeks lowers “bad” LDL cholesterol—but not “good” HDL. On the other hand, macadamia nuts lower cholesterol levels.

Reducing Inflammation.

Nuts reduce inflammation in your body. They decrease the inflammatory markers C-reactive protein (CRP) and interleukin 6 (IL-6). Moreover, almonds, pistachios, Brazil nuts, and walnuts fight inflammation in diabetes and kidney disease.

Reducing Heart Attack and Stroke 

“Regularly eating a healthy diet that includes nuts may

Improve artery health.

Lessen inflammation related to heart disease.

Lower the risk of blood clots that can lead to heart attacks and strokes.

Lower the chances of high blood pressure.

Reduce the risk of early death due to heart disease.”

Why Are Nuts So Healthy to Eat?

Nuts are packed with healthy monounsaturated fats, plant-based protein, and vital nutrients like magnesium and omega-3s, making them an essential part of a balanced diet. You can eat nuts as a snack or use them in cooking. Most importantly, eat nuts raw or toasted in the oven. Consume dry-roasted nuts. But avoid them roasted in seed and vegetable oils. Therefore, enjoy this food whole, chopped, or toasted. 

Sprinkle nuts into yogurt, salads, sauces, vegetables, and brown rice or quinoa. And use nut flour in baking recipes.

Portion control is key to your calorie intake. You should eat no more than 30 grams of nuts per day. This is equal to 20 almonds, 10 Brazil nuts, 15 cashews, 4 chestnuts, 20 hazelnuts, 15 macadamias, 40 peanuts, 15 pecans, 2 tablespoons of pine nuts, 30 pistachio kernels, and 10 whole walnuts.

Store nuts at room temperature or in the fridge.

Takeaways 

Nuts are a tasty treat. Consume them salted and unsalted, raw, plain, or roasted. Eat no more than one or two handfuls of nuts per day. A handful of nuts eaten before midnight improves sleep unless you have a nut allergy.

Eat them in moderation, not to gain weight. Live healthier by including these delicious nuts in your diet. Enjoy all their health benefits and promote a healthier gut. Here are the berries’ health benefits.

Do you eat nuts regularly? Share your favorite type in the comments below! Want more health tips? Subscribe to our newsletter!

Live a healthy way of life.