Nuts are widely recognized for their health benefits. Each variety, be it walnuts, almonds, pistachios, cashews, or pecans, is nutrient rich. They typically offer fiber, protein, and healthy fats, contributing to their satisfying and filling nature as snacks. More than just their basic nutritional value, nuts are also a source of potent vitamins, minerals, and natural plant compounds.
While all nuts share a similar nutritional profile, specific types excel in certain nutrients. Almonds, for example, are particularly rich in vitamin E, although Brazil nuts and cashews also boast significant levels. In terms of healthy fats, walnuts, macadamia nuts, pecans, and Brazil nuts are among the highest, though most nuts provide beneficial amounts. Despite the Variety Among Nuts, Here Are the Common Health Advantages of Daily Nut Consumption.
1) Nuts Can Provide an Antioxidant Boost
Snacking on nuts also enhances your body's antioxidant levels. Lauren Manaker, MS, RDN, cites a study from Cornell University published in 'Nutrients' which highlights the high antioxidant capacity of pistachios. Their antioxidant level is comparable to that found in blueberries, pomegranates, cherries, and red wine.
Manaker emphasizes the significance of antioxidants, explaining that foods rich in them can help shield healthy cells from damage caused by free radicals in the body.
2) Consuming Nuts Can Enhance Nutrient Intake
Nuts are a key component in boosting daily nutrient intake, an area where many Americans often fall short, according to experts.
Lauren Manaker points out that the current Dietary Guidelines for Americans highlight a significant gap in the consumption of nutrient-dense foods, including fruits, vegetables, nuts, and legumes. This gap leads to a deficiency in essential nutrients like fiber.
Manaker suggests that incorporating nuts into the daily diet can substantially improve nutrient intake. She references a study in the journal 'Nutrients', which investigated the dietary benefits of substituting some meat with walnuts. The study revealed that adding walnuts to the diet not only enhanced the overall nutrient profile by increasing omega-3 fatty acids, fiber, and various vitamins and minerals but also led to a notable reduction in cholesterol and vitamin B12. Remarkably, the study found that replacing just 15% of meat consumption with walnuts could yield these significant benefits.
3) Improve Your Brain Health
Trista Best, MPH, RD, LD, asserts that incorporating nuts into your regular diet can enhance brain health and potentially reduce the risk of cognitive decline.
Best explains that nuts are particularly beneficial for brain health due to their rich content of essential nutrients like omega-3 fatty acids, antioxidants, and vitamin E. These nutrients are crucial in protecting brain cells against oxidative stress and inflammation.
Additionally, Best highlights that nuts are an excellent source of various minerals, including magnesium and zinc, which are important for cognitive functions and memory. The nutrient content varies among different types of nuts. For instance, walnuts are known for their high concentration of omega-3 fatty acids, while almonds and Brazil nuts are typically richer in vitamin E.
4) They Can Aid in Stabilizing Your Blood Sugar Levels
The impact of food on blood sugar is determined by its protein, fat, fiber, and carbohydrate content. If you eat just an apple for a snack, you might find yourself hungry again in 30 minutes, experiencing sugar cravings, an energy dip, or even feeling shaky.
This reaction is due to the fact that an apple primarily contains carbohydrates, which quickly raise and then lower your blood sugar. However, if you combine an apple with a handful of nuts or nut butter, you'll experience a more gradual blood sugar increase and decrease, known as an extended blood sugar curve.
Stabilizing blood sugar curves in this way can make snacks more satisfying for a longer period, reducing energy dips and cravings.
Note: This article has been updated from its previous version published on April 13, 2022, to include additional information, research, and updated contextual links.
5) Nuts Are Cardio-Protective
Incorporating foods high in mono-unsaturated and poly-unsaturated fats is crucial for a heart-healthy diet. Nuts are an excellent source of both, particularly rich in the polyunsaturated fat omega-3 fatty acids.
Boosting omega-3 fat intake is a known strategy for reducing high triglyceride levels, which are a risk factor for heart-related events. Additionally, consumption of these healthier fats is linked to increased HDL (good) cholesterol levels and decreased LDL (bad) cholesterol levels, further promoting heart health.
6) Nuts Are Linked to Lower Inflammation
Eating nuts is associated with reduced levels of inflammation. Almonds, in particular, are a notable source of vitamin E, offering approximately 48% of the daily recommended intake in just one serving. Vitamin E acts as an antioxidant, safeguarding cells from oxidative stress, which consequently aids in reducing inflammation.
7) They Can Enhance the Satiety of Your Meals
It's a common scenario: you're facing a bowl of plain yogurt that lacks crunch, or a nutritious vegetable soup that's missing texture and excitement. In such cases, adding a handful of nuts can transform your meals. They not only enhance the mouthfeel with a satisfying crunch but also increase satiety by contributing fiber, healthy fats, and protein.
Satiety, the feeling of fullness after a meal, is influenced by hormonal and blood sugar changes post-eating. The key components for a filling meal are fiber, fat, and protein. Despite their small size, nuts are nutritionally robust, offering a perfect blend of these three crucial elements – fat, fiber, and protein.
8) Nuts Are Associated With Improved Moods
Recent research has established a connection between diet and mood, particularly depression. A notable example is the SMILES trial, which demonstrated that following a modified Mediterranean diet could alleviate depression symptoms. In this study, the intervention group consumed one serving of nuts daily and exhibited significant improvement in depression symptoms.
Another study focused on the dietary impact on depression in young adults. Participants were instructed to consume two to three tablespoons of nuts and seeds daily, along with other dietary changes. This study, like the SMILES trial, found improvements in symptoms and episodes of depression.
There are several reasons why nuts may enhance mood. Two key factors include the beneficial amino acid profile of nuts for brain health and the neuroprotective properties of omega-3 fatty acids found in nuts.