Nuts are a convenient and tasty treat suitable for all kinds of diets, from vegan to keto. Nuts make the perfect snack, even though they are high in fat. Recently, this snack has gotten much attention for its benefits to the human body, having an essential role in preventing diseases. This is why, if you pay attention while walking in the grocery aisles, you might see a wide range of nuts available in plenty of forms, from snacks to spreads and drinks.
Generally, nuts contain plenty of heart-healthy vitamins, fats, antioxidants and minerals. Still, not all nuts are equal regarding nutritional value, as this factor depends on their type. However, nuts will bring plenty of advantages, especially if eaten daily. This article will list the benefits of nuts to the human body.
Table of Contents
Different types of nuts
Nuts contain a large variety, as many types fit into this category. So, let’s take a look at the highest nutrient concentration types:
- Highest-protein nuts: cashews, peanuts, pistachios and almonds
- Highest-fat nuts: Brazil nuts, walnuts, pine nuts and macadamias
- Highest unsaturated-fat nuts: macadamias, hazelnuts, pine nuts, Brazil nuts and pecans
- Highest-carbohydrate nuts: Pecans
What are the benefits of nuts?
Can improve your HDL, LDL, and total cholesterol levels
A review made in 2022 noted that individuals who consumed from 50 to 100 grams of nuts like walnuts, peanuts, pecans, and almonds daily reduced in a great measure their LDL cholesterol levels. The study also pointed out that eating walnuts, pistachios, and hazelnuts can help raise good HDL cholesterol levels. Additionally, the research suggested that phytosterols, a group of lipids found in nuts, can be responsible for decreasing LDL levels. Still, to have the property that this study pointed out, these tasty snacks need to come from a trustworthy nuts supplier known for having the best products on the market.
Are rich in antioxidants
Nuts contain polyphenols, which have a protective effect on the body; more precisely, they help neutralize unstable molecules that can cause damage. Experts suggest that walnuts and almonds have protective effects due to their polyphenol content, which can increase the antioxidant capacity and protect cells from damage.
It can help you lose weight
Nuts have several phytochemicals and nutrients that are difficult to digest, and this is why humans only absorb between 5 to 15 % of the calories they contain. So, if you only consume a modest amount, like a small handful of nuts, you can actually lose weight. Also, there is a link between eating nuts to a decreased risk of obesity. This could be explained by the presence of fiber and protein, which reduce hunger and increase the feeling of fullness.
Of course, that doesn’t mean you should solely rely on nuts to lose weight, as several factors need to be considered in weight management, including the portions of food you eat, the activity level, genetics and more.
Reduce the risk of colon cancer
Nuts have anti-inflammatory and antioxidant properties that can prevent tumor foundation. This is why higher nut consumption is associated with a lower risk of colon cancer. However, more research has proved that the relationship between eating vegetables and nuts in reducing the risk of colon cancer is weak, and more studies are needed to make this point more valid.
Nevertheless, nuts still bring plenty of other benefits, so it does not hurt to include them as part of a balanced eating pattern. You only need to search for an excellent nut supplier, like ofi, to take advantage of this tasty snack’s benefits.
Are high in fats
With only a small exception represented by chestnuts, nuts contain high fats, ranging from 76% in macadamias to 46% in pistachios and cashews. These types of fats are the ones that bring several benefits to health, as they are low-saturated.
Walnut is worth mentioning, as it has the highest omega-3 essential fatty acid content, making it a perfect alternative for those who have adopted a plant-focused diet.
Support heart health
Integrating nuts into your diet is associated with improved heart health. This happens because consuming nuts helps balance cholesterol, maintain the health of the arteries, lower the risk of blood clots and reduce the build-up of deposits named plaques.
The reasons why nuts have good benefits on heart health are diverse and include their fiber content, predominantly mono and poly-saturated fats, the contributions of good proteins, such as I-arginine, and the existence of phytosterols, which help lower blood pressure and relax blood vessels.
May reduce inflammation
Nuts also have anti-inflammatory properties. An inflammation appears when your body is defending itself from bacteria or other potentially harmful pathogens. Still, long-term inflammation can damage organs and might also increase disease risks. But nuts might help, as eating them can promote healthy aging and reduce inflammation.
Nuts are versatile, diverse, and widely available
There is a huge variety of nuts available on the market, and they can also be eaten in plenty of forms, either enjoyed as a snack, sprinkled on food, or used as nut butter. You will find them everywhere in grocery stores or online, and they also come in a diverse variety, including seasoned, salted, unsalted, raw, plain, and roasted.
You can keep nuts at room temperature, which is why they are very suitable for traveling or on-the-go snacks. However, if you want to keep them fresh for longer, you can store them in a freezer or a refrigerator.
Are nuts safe for anyone?
Although nuts are a beneficial food for the majority of people, they still represent one of the most common food allergens that can cause allergic reactions, such as severe anaphylaxis. This is why the ones with a nut allergy need to avoid this food and pay extra attention to the product’s ingredients. Nuts can also pose a choking risk for the small kids.
Overall, nuts present a lot of benefits for people who are not allergic to them.