Health Benefits of Nuts empress2inspire.blogNutrition

Health Benefits of Nuts

While you may have been told to avoid nuts and seeds due to their high fat and caloric content, these tasty gems contain heart-healthy unsaturated fats, and are truly terrific to include in your diet. They contain protein, fiber, and plant stanols, which may help lower cholesterol, and antioxidants including vitamin E.

Nuts are such an addicting snack and wouldn’t it be nice if they were good for you too? Well the good news is that they are, as shown by many studies. Statistics show that eating nuts on a regular basis can reduce the risk of heart attack up to 60%. Here is a list of most common nuts and why they are good for your health :

  • Walnuts – These nuts improve metabolism, help control diabetes, have anti-inflammatory properties, aid in weight management, help in lowering the bad cholesterol and are rich in omega 3 fatty acids.
  • Brazil nuts – These nuts are high in selenium which makes them ideal for someone who has hypothyroidism. They support body immunity, helps to prevent coronary artery disease, helps in would healing and reduces blood sugar levels.
  • Almonds – These nuts are good for constipation, coughs, anaemia and diabetes. They are low in carbs but high in protein, fibre and health fats. These nuts contain flavonoids which provide protection to the heart. They are high in magnesium helping to lower blood pressure. The nuts are high in calcium which is good for bones and high in vitamin E which is good for skin.
  • Hazelnuts – These nuts are rich in potassium, calcium and magnesium. They are good for blood pressure regulation. They are high in vitamin E and folate which keeps the amino acid homocysteine level normal. It is an ideal alternative food source for gluten sensitive sufferers.
  • Cashews – These nuts have the lowest fibre content, good sources of protein, iron and zinc minerals. They are rich in heart friendly mono unsaturated fats and helps to lower harmful cholesterol. They are effective in improving age related memory loss.
  • Pecan Nuts – These nuts are high in plant sterols, compounds that effectively lower cholesterol. They are rich in antioxidants that precent the hardening of the arteries. It contains oleic acid that is contained in olives and avocado. They are a good source of vitamin B and helps fight fatigue.
  • Pine Nuts – These nuts are packed full of calories from fats, mono-unsaturated fatty acids – oleic acid. They help in lowering bad cholesterol, increases good cholesterol. One of the best sources of manganese it helps with the bodies resistance against infectious agents. These nuts have high amounts of iron, magnesium, potassium, calcium, zinc and selenium.
  • Pistachios – These nuts are rich in vitamin B6 and are important for keeping hormones balanced. They are high in B complex vitamin. The only nut to contain antioxidants lutein & zeaxanthin which protects eyes. These nuts may helps reduce free radicals and contain 3 times more fibre and potassium than the same weight of plums.
  • Macadamia – They have good levels of heart friendly mono unsaturated fats. They are high in magnesium, potassium, selenium and calcium. They help lower blood cholesterol levels. They are good for morning sickness. They also help in cleaning the colon.

22 replies »

    • Nuts are rich in heart-healthy polyunsaturated fats and monounsaturated fats, which lower LDL or “bad” cholesterol; plus, they are a good source of phytosterols, compounds that help lower blood cholesterol. They are packed with fiber, protein, vitamins and minerals, including folate, vitamin E, potassium and magnesium.


    • Nut are often a tempting snack, whether they’re nibbles at a party or a bowlful of nuts in their shells.
      Nuts have a high fat content, so are high in energy. In most nuts this is mainly unsaturated fat: either polyunsaturated fats in walnuts and pine nuts, or monounsaturated fats in almonds, pistachios, pecans and hazelnuts, for example. Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they’re lower in all types of fats and higher in starchy carbohydrate than other nuts.
      As a substitute for foods high in saturated fat and sugar (such as biscuits, chocolates or cakes), nuts can be a good choice. The high protein and fibre content makes them a satisfying snack and they contain nutrients such as vitamin E, potassium and magnesium. But watch your portion sizes.


    • They’re a convenient source of protein and come with the added bonus of healthful nutrients, such as antioxidants, iron, magnesium, and fiber.” The majority of fats in peanuts are heart-healthy mono- and polyunsaturated fats, which can help lower “bad” LDL cholesterol. 🙂 hope this information is helpful.

      Liked by 1 person

    • They are the best snacks Gary. Packed with protein, fibre and essential fats, nuts are one of this season’s best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals. All nuts have different nutrition credentials and will offer various health benefits.


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