Nuts 101 – Health Benefits of Nuts 0 36

health benefits of nuts

Mayo Clinic research show nuts to provide your body with healthy fat, protein, and vital nutrients it requires for great health and disease prevention.

Now the danger with nuts is that if you overeat them it’s really easy to load on extra calories and carbs, so moderation is key. The good news is that nuts are extremely filling so a little goes a long way.

Researchers have found eating nuts lowers your risk of heart disease and stroke. They are an excellent source of protein, fiber, phytonutrients, and antioxidants, including Vitamin E and selenium.

Nuts are very high in plant sterols – the kind that helps lower cholesterol and optimize brain function. Let’s look at specific nuts and their value for your great health.

Nuts And Their Nutrition Values 


One ounce of almonds provides 10% of your daily intake of calcium and 30% of magnesium. You also get a healthy dose of vitamin E and zinc; and makes sure you choose raw almonds to maximize vitamin E.

Studies show almonds aid in lowering your risk of developing various cancers and high cholesterol, and play a key role in heart health. The almond is also the lowest carb nut, ideal for low carb eating plans.

Brazil Nuts

Brazil nuts boast the most reliable source of selenium of all the nuts. One serving provides all the selenium you need and research shows these nuts help reduce the risk of heart disease and cancer, along with tackling inflammation and allergies.

Your nerves and muscles are smiling when you’re eating Brazil nuts because they are also an excellent source of magnesium.


These nuts actually provide more iron than steak, and tally in at just 200 calories and 15 grams of fat per serving. 

Cashews are one of the lower-fat and higher-protein and carbohydrate nuts of the bunch. Zinc and potassium are also essential nutrients these nuts provide. Cashews are another great protector from cancer and heart disease according to the experts.


Hazelnuts are great sources of vitamin E and biotin, which promotes healthy hair and skin.

Copper is one of the key minerals in hazelnuts and these nuts have a reputation for battling free radicals that trigger disease.



Did you know that peanuts are not really a nut but a legume? However, they are referred to as nuts for dietary purposes.

They are high in protein and the antioxidant resveratrol, which assists in protecting your heart from disease. Their high amount of heart healthy monounsaturated fat content helps protect the heart, as proven by numerous studies.

Peanuts are good sources of niacin, folate, vitamin E, and manganese. 

Peanuts and all natural peanut butter (no sugar or artificial ingredients added) are ideal for snacks and even meals. They are filling so make a great snack for weight loss, in moderation of course.


Pecans contain more than 19 vitamins and minerals including folic acid, calcium, magnesium, vitamins A, B, and E, phosphorus, potassium, and zinc. Pecans are also rich in age defying antioxidants.

They help lower cholesterol and are heart healthy according to recent studies. An important finding is the fat in pecans doesn’t contribute to overall weight gain, even if they are eaten in larger quantities.

These tasty nuts are also an excellent source of vitamin E, which goes a long way towards optimal health and sustainable weight.


Pistachios have plenty of calcium, iron, zinc, and magnesium, 15 grams of good fat and 180 calories per serving. Pecans also supply good amounts of protein, fiber, and potassium. Studies show they help reduce cholesterol and act as a natural anti-inflammatory agent.

They are also excellent for optimal liver health; offering protection against free radicals looking to search and destroy


Walnuts are some of your best sources of healthy fats.

Walnuts contain a number of neuroprotective compounds, such as melatonin, omega-3 fats, vitamin E, folate, and antioxidants.

Various studies have shown walnuts to support brain health, including increasing inferential reasoning.

Walnuts can help decrease bad LDL cholesterol, increase gamma-tocopherol, and boost levels of omega-3 fatty acids in red blood cells.

 Most diets lack in omega 3s fatty acids, which makes walnuts an excellent nut. They help increase the blood flow to your arteries and actually stop the metabolic process that leads to cancer and serious disease.

How To Enjoy Nuts Every Day

Nuts are great to use in cooking, sprouted, eaten raw, or roasted for a snack. Throw them in a stir-fry, toss them in a salad, or sprinkle them around a roast for a yummy crunch.

Many nuts are pressed into oils to use for cooking, or for drizzling over salads or veggies for delicious flavor and nutrition. Because nuts are high in healthy fats they are excellent for curbing hunger.

  • Grind up nuts to put into smoothies or to thicken soup
  • Sprinkling a few nuts on your salad or in your stir-fry adds flavor and boosts the protein and good fat factor
  • Ground nuts are excellent for baking
  • Add crushed walnuts or almonds as a crust over healthy fish like salmon or tuna
  • Sprinkle nuts over nonfat Greek yogurt for a power breakfast or afternoon snack
  • An easy snack is a homemade trail mix with a nice medley of nuts and seeds
  • Nut butters are an excellent and easy way to get your protein and fiber on the go, eaten with berries you get an added boost of antioxidants and vitamins
  • Nuts are excellent for adding fabulous flavor to sauces and dips

Drizzling a little peanut or walnut oil on your fresh veggies or salad is a great move.

WebMD reports that eating a  diet that is loaded with plenty of greens, nuts and seeds, decreases your risk of heart attack and stroke, increases energy, promotes weight loss, strengthens your mental capacity, and improves your overall health and wellness.

Your body wasn’t made to eat all the processed foods we have at our fingertips.

Bagged, boxed, and packaged nutrition is not what Mother Nature intended for optimal health. However, over time, our society has created this need for unhealthy eating and ultimately this is literally killing us.

By re-focusing on a healthy and energetic all-natural diet of plants for nutrition, you will naturally zap fat, strengthen your immune system function, and improve your long-term health.

Health benefits of nuts

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