TOP 7 HEALTH BENEFITS OF NUTS: BACKED BY STUDIES

Nutrient-dense and convenient, nuts are a tasty snack that can be enjoyed on all kinds of diets. Though nuts are high in fat, they offer a myriad of health benefits, especially when consumed regularly. 

In fact, several studies (1, 2, 3, 4) have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women. 

That said, let’s understand what nuts are and how you can benefit from including them in your diet. 

What are Nuts?

Nuts are edible seed kernels that can be eaten as a snack or used in cooking. However, they usually contain an inedible outer shell that needs to be opened to release the kernel inside. The good news is, you can buy most nuts from the store that are already shelled out and ready to eat out of the packet. 

The most commonly consumed nuts are:
 


Health Benefits of Nuts

While each nut has its own nutritional property and health benefits, they have various advantages in common. 

1- Packed With Several Nutrients

As mentioned above, nuts are a great source of many nutrients. A one-ounce (28 grams) of mixed nuts contains: 

  • Calories: 173
  • Protein: 5 grams
  • Fat: 16 grams, out of which 9 grams is monounsaturated fat
  • Carbs: 6 grams
  • Fiber: 3 grams
  • Vitamin E: 12% of the RDI
  • Magnesium: 16% of the RDI
  • Phosphorus: 13% of the RDI
  • Copper: 23% of the RDI
  • Manganese: 26% of the RDI
  • Selenium: 56% of the RDI

RDI = Reference Daily Intake

However, it is worth mentioning that some nuts are more nutrient-rich than others. For example, one Brazil nut can provide more than 100% of RDI for Selenium. 

Similarly, the carbs content varies from nut to nut. For instance, Hazelnuts and Brazil Nuts have less than 2 grams of digestible carbs, while cashews have around 8 grams of digestible carbs per serving. 

2- A Great Source of Antioxidants

Every nut is filled with antioxidants that can neutralize free radicals (the unstable molecules that might damage our cells and increase disease risk) and combat oxidative stress. 

One study found that walnuts have a higher capacity for fighting free radicals than fatty fish. In another study of 13 people, eating walnuts or almonds regularly increased polyphenol levels and significantly reduced oxidative damage compared to people who ate controlled meals. 

In yet another study, it was found that after two to eight hours of consuming whole pecans, people saw a 26-33% reduction in their oxidized bad LDL cholesterol levels (a major risk factor for heart diseases). 

3- Might Help in Weight Loss

Though nuts are rich in fats and are high in calories, they may aid in weight loss. 

For instance, in one study, participants were allocated to the Mediterranean diet and supplemented with nuts lost an average of 5cm (2 inches) from their waists. 

If we talk about specific nuts, almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. Some studies have even found pistachio aid in weight loss as well. 

The primary reason nuts help in weight loss is that our bodies don’t absorb all the calories present in them. In fact, a portion of fat stays trapped within the nut’s fibrous wall during digestion. 

For example, one ounce of almonds contains over 160-170 calories. However, your body will only absorb 129 of these calories. 

4- Lowers Cholesterol and Triglycerides

Nuts significantly impact cholesterol and triglycerides levels, owing to their high content of monounsaturated and polyunsaturated fatty acids. 


In a 12-week study in obese people, those eating pistachios had nearly 33% lower triglyceride levels than the control group. 

Similarly, almonds and hazelnuts are known to increase good HDL cholesterol levels while reducing bad LDL cholesterol. 

This significantly reduces the risk of cardiovascular disease and hypertension and helps improve overall health. 

5- Helps People With Type 2 Diabetes and Metabolic Syndrome

Type 2 diabetes is one of the most common diseases, accounting for almost 90-95% of all diagnosed cases of diabetes in adults. 

On the other hand, Metabolic syndrome is a cluster of factors that increases the risk of heart diseases, stroke, and type 2 diabetes. 

This indicates that metabolic syndrome and type 2 diabetes are highly interlinked. 


Fortunately, nuts help manage them both. Since they’re low in carbs, they don’t increase blood sugar levels. This means by replacing high-carb foods with nuts, you can significantly reduce your blood sugar levels. 

Several studies suggest that eating nuts can also reduce oxidative stress and blood pressure in people with diabetes and metabolic syndrome. 

6- Has Anti-Inflammatory Properties

Nuts have been found to reduce inflammation and promote healthy aging. For example, in a study on the Mediterranean diet, people who consumed nuts saw a 35% and 90% decrease in inflammatory markers C-reactive protein (CRP) and interleukin 6 (IL-6), respectively. 

When we talk about specific nuts, walnuts, pistachios, almonds, and Brazil nuts are known to fight inflammation in healthy people and those with severe health conditions (like diabetes and kidney diseases). 

7- Rich in Fiber

Nuts are high in fiber. While our body cannot digest fiber, the bacteria present in our colon converts it into beneficial short-chain fatty acids. This helps improve gut health and reduce the risk of diabetes and obesity. 

Another benefit of high fiber content in nuts is that it makes you feel full, reducing the calories you absorb from meals. 

However, every nut has different fiber content, with almonds leading the pack. 

  • Almonds: 3.5 grams
  • Pistachios: 2.9 grams
  • Hazelnuts: 2.9 grams
  • Pecans: 2.9 grams
  • Peanuts: 2.6 grams
  • Macadamias: 2.4 grams
  • Brazil nuts: 2.1 grams

Where Can You Buy Premium Quality Nuts in India?

You can get the best quality nuts of your choice from Occasions Dry Fruit and get them delivered to your doorstep (free shipping). 

Occasions sources nuts from the finest producers worldwide and makes sure that they’re grown organically. All our products are then quality checked at our FSSAI-approved facility. This helps us ensure that you get the best nuts at a pocket-friendly price. 
Order your favorite nut today to reap its benefits!

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