Nuts and Their Health Benefits

Nuts-and-their-health-benefitsWhen most people think of “healthy” foods, they often think of fruits and vegetables. Many people do not realize that nuts also offer a variety of health benefits.

They are one of the most nutritionally dense foods available. They are high in protein, high in fiber and high in healthy fatty acids you need to maintain a healthy lifestyle with basically no preparation required.

Nuts Are Good for Your Heart

While they are naturally high in calories, they are also a rich source of monounsaturated and polyunsaturated fats that help lower your LDL cholesterol levels. LDL is the “bad” cholesterol which builds up along the walls of your arteries, narrowing them, resulting in high blood pressure. Adding nuts to your daily diet can help reduce your risk of high blood pressure, heart disease and stroke. The Adventist Health Study (1992) conducted at Loma Linda University concluded that people who ate nuts daily were markedly less likely to have a heart attack.

Weight Loss

Fiber and the healthy fats found in nuts help you feel fuller longer. This allows you to cut calories and helps you avoid food cravings resulting in weight loss. They are high in dietary fiber which will promote regularity and clean out your digestive tract and will also promote more energy as fiber is a type of carbohydrate. 


Nuts are high in phytonutrients and antioxidants including vitamin E and selenium. These antioxidants help to rid the body of toxins and eliminate the free radicals that cause the aging process. They promote the elimination of dangerous toxins and promote the destruction of damaged and unhealthy cells.

Brain Health

The antioxidants found in nuts help to remove toxins and heavy metals that contaminate your body, once these are removed, your memory and focus improve. Nuts also contain folate which is critical for a healthy brain. The omega-3 fatty acids found in nuts have been shown to protect brain health in newborns, improve cognitive performance in adults and prevent or improve age-related cognitive diseases including Alzheimer’s.


Despite their high fat content and calories, nuts are incredibly healthy. Regularly eating nuts as part of a healthy diet may lower your cholesterol, promote cellular regeneration and brain health and may even help you lose weight. However, it’s important to exercise portion control. Two ounces of nuts daily should provide you the maximum health benefits. Avoid nuts that are salted or honey (sugar) coated.

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