Health benefits of eating nuts

Nuts are one of everyone’s favorite snacks. There are many types of nuts such as – almonds, Brazil nuts, pesto nuts, walnuts, peanuts, etc. The best known of these nuts is peanuts. However, nuts are very beneficial for our health.

Nuts contain calories, protein, fat, carbohydrates, fiber, vitamin “E”, magnesium, phosphorus, copper, manganese, and many other beneficial nutrients.

The habit of eating nuts help in maintaining good heart health and weight loss by lowering cholesterol levels. Nuts are also very effective in relieving fatigue, increasing energy, and reducing the risk of cancer.

Nutrition of nuts

We all know that nuts are extremely nutritious. It has many nutrients. Below are some important nutritional benefits of nuts –

  • Calories: 173
  • Protein: 5 grams
  • Fat: 16 grams
  • Vitamin “E”: 12% (RDI)
  • Zinc: 23% (RDI)
  • Manganese: 26% (RDI)
  • Selenium: 56% (RDI)
  • Phosphorus: 13% (RDI)

The benefits of eating nuts

The health benefits of nuts are discussed below –

May lose weight:

Almonds can cause weight loss even after being a high-calorie food. A study of overweight women found that eating nuts reduced weight significantly and reduced waist size.

Reduce cholesterol and triglycerides:

Nuts can have significant effects on cholesterol and triglyceride levels. For those who are obese and diabetic, pesto nuts can reduce triglyceride levels in them. A 12-week study on obese people found that eating pistachios lowered triglyceride levels by about 33%.

Nuts can lower cholesterol because they contain high levels of monounsaturated and polyunsaturated fatty acids. For example, almonds lower “bad” cholesterol (LDL) and increase “good” cholesterol (HDL). In addition, walnuts and pistachios help to keep cholesterol levels in check.

May reduce the risk of heart attack and stroke:

Nuts are extremely good for the heart. Several studies have suggested that nuts can reduce the risk of heart disease and stroke by lowering “bad” cholesterol levels and maintaining proper arterial function.

Useful in type-2 diabetes:

Type-2 diabetes is a common disease. And metabolic syndrome refers to a risk factor that can increase your risk of heart disease, stroke, and type-2 diabetes. Nuts are a great food for people with type 2 diabetes.

May reduce inflammation:

Nuts have strong anti-inflammatory properties. Protecting the body from various types of injuries, bacteria and other harmful germs means reducing inflammation. However, chronic, long-term inflammation damages our body and increases the risk of disease.

Research suggests that eating nuts can reduce inflammation and eliminate aging. Pesto nuts, walnuts and peanuts can fight serious diseases like diabetes and kidney disease.

Increases brain power:

In a study conducted by researchers at Andrews University in the United States, it was found that nuts contain certain substances that play a special role in increasing the capacity of the brain.

Diseases like cancer stay away:

Nuts are an antioxidant powerhouse. Almonds contain several other antioxidants, including polyphenols, which can fight oxidative stress by neutralizing free radicals. Which is responsible for cancer.

Relieves fatigue:

Nuts are a good source of energy. Eating nuts gives energy to the body. Regularly playing these nuts relieves body fatigue.


Nuts are a very healthy snack. However, many people may be allergic to nuts. However, if you suffer from a complex disease or for any other reason go through a regular medical course, you must consult your doctor before eating.