Packed with vitamins and minerals, nuts offer a number of health benefits, including lower blood pressure , improved cognitive function , and reduced cholesterol levels . However, different nuts provide different advantages—from fiber-packed almonds to heart-healthy walnuts.Photograph by Tanja Ivanova, Getty Experts say that certain nuts offer surprising advantages—including a lower risk of cancer, better cognitive function, and even a longer life.
October 16, 2024
While most people know that nuts contain vitamins and minerals, you may not realize just how many health benefits are associated with the salty snack.
Some of the advantages that can come from eating nuts include reduced cancer risk , stronger bones , and, because they keep blood sugar levels in check, a lower risk of getting diabetes . One study shows that eating just an ounce of nuts daily comes with a staggering 21 percent decline in cardiovascular disease risk.
Perhaps most surprising of all, considering their high-calorie content, nuts eaten in moderation don’t promote weight gain—a contradiction of common dietary guidelines from the 1990s.
In fact, "diets that include regular intake of nuts are actually related to weight loss, " says Deirdre Tobias, an obesity and nutritional epidemiologist at Harvard Medical School. That’s because the fat, fiber, and protein in nuts help with feelings of fullness, curb hunger pangs, and aid in gut health. Additionally, it’s been found that there are at least 20 percent fewer calories than expected in nuts such as almonds and walnuts because some of those calories are excreted in stool.
( Beans are also nutrient-dense. Here’s how they stack up nutritionally .)
The list of nut-consumption benefits further extends to lower blood pressure , improved cognitive function , reduced cholesterol levels , and even l iving longer. "If you are looking to improve the quality of your diet, I highly recommend eating more nuts," says Katherine Zeratsky, a registered dietician nutritionist at Mayo Clinic.
At the same time, not all nuts provide equal benefits—and no nut should be consumed excessively. "Even though the calories may be less than the amount on the package, a small handful of nuts is still loaded with calories," says Jill […]
Nuts are surprisingly great for your health. But which are the best?
