Nuts are a great snack, convenient treat that can be enjoyed on all kinds of diets — from keto to vegan. Despite being high in fat, they have many impressive health and weight benefits.
Nuts such as Cashews, Pistachios, Almonds, Macadamia and Walnuts provide a lot of protein and fiber that are benefit for health.
Here are the top 6 health benefits of eating nuts.
- Provide healthy fats
- May reduce the risk of heart disease
Although high in fats, nuts and seeds are good sources of healthy fats (such as monounsaturated and polyunsaturated fats), and are low in (unhealthy) saturated fats.
This combination of ‘good fats’, makes nuts heart healthy – they help to reduce low density lipoprotein (LDL) cholesterol, (known as ‘bad’ cholesterol) in the body.
LDL cholesterol can add to the build-up of plaque (fatty deposits) in your arteries, which can increase your risk of coronary heart disease.
Nuts and seeds also help to maintain healthy blood vessels and blood pressure (partly through their arginine content), and reduce inflammation in the body as they are high in antioxidants.
Though they’re considered a high-calorie food, research suggests that nuts may help you lose weight.
One large study assessing the effects of the Mediterranean diet found that people assigned to eat nuts lost an average of 2 inches (5 cm) from their waists — significantly more than those given olive oil.
Almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. Some research suggests that pistachios aid weight loss as well.
In one study in overweight women, those eating almonds lost nearly three times as much weight and experienced a significantly greater decrease in waist size compared to the control group.
Nuts contain a wide variety of micronutrients including substances such as vitamin E, calcium, magnesium, iron, copper, folate, phosphorus, potassium and zinc. Therefore, regular consumption of nuts can contribute significantly to maintaining good health and function.
Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk. You can strengthen your immune system and reduce your risk of developing diseases such as cardiovascular disease, diabetes, Parkinson’s, Alzheimer’s and cancer.
Fiber provides many health benefits. Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.
