benefits of nuts

What are the benefits of nuts?

Published on February 12, 2020

Having a healthy life is not about eating tasteless and boring foods. After knowing the benefits of nuts, you will understand how easy it was for you to follow a healthy diet each day.

Nuts are so popular and taste different from whatever you always eat. They are packed with healthy fats and vitamins. 

They can help you lose weight or even become a better athlete. You can also make delicious dishes with nuts. Still wondering: what are the benefits of nuts? Follow this post. 

What are the benefits of nuts?

The package of what we call nuts consists of various seeds and kernels, some are in-shell, and some are shelled.

Each of them also has unique benefits and might be good for different people and diseases. So here we choose the top nuts and will explain the benefits of nuts, one by one.

Health Benefits of Pistachios 

Pistachios are among the most popular and healthiest nuts around the world. We can also consider them as one of the oldest nuts, which have been consumed since 7000 BC.

These nuts are a great source of protein, fiber, vitamins, minerals, and healthy fats. Some of the benefits of Pistachios are as follow:

  1. Loaded with healthy fats, pistachios are the popular nuts for weight control. Therefore, you can eat it every day without worrying about your weight.
  2. The amount of antioxidant in pistachios are much more than any other nuts, which makes them healthy snacks for people with cell damages diseases, such as cancer.
  3. The high rate of fiber in pistachios make them popular between people with gut problems.
  4. Consuming 123 grams (1 cup) of this tasty and crunchy nut can provide you with 104% of daily needed Vitamin B-6, which can be helpful to reduce symptoms of depressions or treat nausea during pregnancy.
Benefits of Pistachios
Pistachios are sold in-shell, shelled, raw, and roasted. They all have the same benefits.

Note: If you have any disease such as cancer, or if you are pregnant, you should always consult with your doctor about how much nuts or pistachios you should eat daily.

You can find add pistachios to different dishes. Here are the best recipes with pistachios.

Health Benefits of Almonds

Almonds are the edible seeds of the almond tree, which is native to Iran. It is a drupe fruit that has a shell, like many other nuts. However, they can rarely found in-shell in the store.

The Almonds are sold shelled, raw or roasted. However, they all have the same benefits: 

  1. Almonds are loaded with antioxidants that are helpful to protect the body from inflammation, aging, and diseases like cancer.
  2. Almonds are one of the best sources of Vitamin E in the world. Consuming only 28 grams of these nuts can provide 37% of the daily needed Vitamin E in your body. This vitamin can help you with heart disease, cancer, and Alzheimer’s disease.
  3. The magnesium in almond makes it a perfect choice for controlling blood sugar and blood pressure. So people with diabetes and heart disease can find these nuts helpful and consume them as healthy snacks. The body needs between 310 to 420 mg of magnesium each day. Consuming 50 grams of almonds can provide almost half that amount.
  4. Being a great source of protein and fiber makes this nut an excellent ingredient for weight loss recipes. They reduce hunger and are also low in carbs.
Benefits of Almonds
Please note that most of the nutrients of almond are concentrated in its brown layer. Therefore, it is better to consume this nut with its skin because the bleached almonds are not as good as the brown ones.

Health Benefits of Walnuts

Walnuts are fabulous! We can’t just say that these nuts are among the most nutritious nuts because they are packed with lots of benefits and nutrients that even we won’t have enough time to name all of them.

You can consume them raw or cook them in different dishes. Some of the health benefits of walnuts are as follow:

  1. The amount of omega-3 in walnuts is higher than any other nuts. Omega-3 can help reduce heart disease risks. It is also helpful to prevent hair loss and reduce skin problems.
  2. Researchers have found nutrients in walnuts that can boost brain function and reduce the risk of Alzheimer. Adequate daily consumption of these nuts can improve the learning skills, boost memory, and reduce anxiety.
  3. Walnuts are also a great pack of protein and magnesium which can reduce the risk of diabetes.
  4. Being rich in antioxidants, walnuts can reduce inflammation and aging process.
  5. The healthy fat in this nut make it so helpful for cardiovascular system. Regularly eating these nuts can decrease cholesterol levels and improve heart functions.
  6. Packed with a combination of manganese, calcium, and copper, walnuts are essential for bone health.
  7. You can easily add this nut to your weight-loss diet. Controlling weight and blood sugar can reduce the risk of diabetes.
Benefits of Walnuts
Crack the walnuts open to reach to one of the healthiest nuts in the world. However, walnuts are sold shelled too.

Health Benefits of Sunflower Seeds

As its name indicates, sunflower seeds are exactly the seeds of the sunflower. Each sunflower can give you up to 2000 sunflower seeds.

However, it’s not these black nuts that you eat, the kernel is inside this shell, which you should bite down to reach. That’s even the fun part of eating sunflower seeds!

Like other nuts, sunflower seeds are also packed with many exceptional nutrients and have health benefits. Some of the benefits of sunflower seeds are as follow:

  1. Sunflower seed is a high source of magnesium. Consuming only 100 grams of this healthy nut can give you 80% of daily needed magnesium. As mentioned earlier, magnesium plays a vital role in reducing the risk of diabetes. It is also a necessary nutrient for bone development. Therefore, sunflower seeds are good for diabetes and bone health.
  2. Vitamin B-6 in this nut can reduce the symptoms of depressions.
  3. Sunflower seeds are filled with a great amount of vitamin E, which can protect the body from free radicals and inflammation. Consequently, these seeds are good for the heart and skin.
  4. Sunflower seeds are filled with a great amount of vitamin E, which can protect the body from free radicals and inflammation.
Benefits of Sunflower Seeds
Sunflower seeds are sometimes roasted, some salt might be added to them to make them tastier but it just touches the shell not the kernel. Shelled sunflower seeds are also available in the stores.

Health Benefits of Hazelnuts

Hazelnuts are one of the many kinds of hard-shelled fruits which grow on the hazelnut tree. It has a semi-sweet taste and can be eaten raw, roasted, or as a paste.

Like other nuts, hazelnuts are also rich in nutrients and can be a healthy snack for everyone. You can eat it solely, or add it to different dishes and salads. Some of the health benefits of hazelnuts are as follow:

  1. The high amount of antioxidants and healthy fats in hazelnuts can protect the heart from different diseases. The adequate daily usage of this nut can lower the cholesterol levels in the blood, which is also beneficial for heart health.
  2. Hazelnuts are also rich in vitamin E, which are another powerful antioxidant that protects the body from cell damages such as breast and colon cancer.
  3. The combination of magnesium, calcium, and vitamin B and E in this nut can improve bone and joint health.
  4. Consuming 100 grams of hazelnuts each day can fulfill 30% of the daily needed protein in the body. Be noted that this amount of hazelnuts can also provide you with 93% of daily healthy fat. But you should also know that this amount doesn’t have any cholesterol or sodium.
Benefits of Hazelnuts
Like other in-shell nuts, hazelnut should also be cracked open to reach its kernel.

Health Benefits of Peanuts

Peanuts, which are also known as monkey nuts, are rich in protein. You can consume the raw seed or the butter that is made by that seed. Both are so delicious and a power boost.

There are many amazing dishes you can cook using peanut or peanut butter. These nuts also have many health benefits, such as:

  1. Despite its high rate of calories, peanuts don’t have many carbohydrates. Moreover, the healthful fat, fiber, and protein in peanuts make a person feel fuller for a longer time. Therefore, it can reduce hunger cravings and won’t add any fat to your body. You can easily add this nut to your weight-loss diet.
  2. The healthful monounsaturated fats in peanuts are so beneficial to heart health.
  3. Peanuts are an excellent source of protein, which is essential for building and repairing body cells.
  4. Being low in carbohydrates and high in protein and fiber make peanuts a helpful nut to control blood sugar levels, which again leads to a healthier heart condition.
Benefits of Peanuts
Peanuts have shells which are not so hard and can be cracked easily. These nuts are normally sold without their shells.

Please note that some people might be allergic to some nuts such as peanuts. So make sure you don’t have any allergy to any kind of nuts before consuming them.

Health Benefits of Cashews

Cashews are the seeds of a fruit called cashew apple. They grow on a tree with the same name. The mixture of buttery, sweet and salty taste in these nuts make it a great ingredient in many recipes.

The vitamins and minerals in cashew can improve the immune system and give you a healthier body. Some of the benefits of cashew are as follow:

  1. Cashews have heart-healthy properties. Because of having vitamins and minerals like potassium, vitamin E, vitamin B-6, and folic acid, this nut can lower the risks of heart disease and reduce blood pressure.
  2. Cashews are a rich source of vitamin K and antioxidants, such as lutein and zeaxanthin. They are all good for eye health and can decrease the risk of cataracts.
  3. These nuts contain a lot of good fat, which not only has no unhealthy effect on the body but also can reduce the risk of stroke.
  4. The magnesium in this nut is so high that 100 grams of it can produce 73% of daily needed magnesium in your body. Magnesium helps reduce blood sugar and also strengthening bones and joints.
Benefits of Cashews
Cashews can be consumed raw or roasted, both have the same benefits.

Health Benefits of Pumpkin seeds

Pumpkin seeds are among the best and healthiest nuts in the world. As its name indicates, they are the edible seeds of a pumpkin. They have an oval shape and a shell that should be cracked.

However, some companies sell them without shells to make it easier to eat. Here are some of the health benefits of pumpkin seeds:

  1. Pumpkin seeds are very high in magnesium, which helps control blood pressure, reduce heart disease risk, and regulating blood sugar levels.
  2. As a rich source of dietary fiber, pumpkin seeds can promote good digestive health.
  3. Having a diet with an adequate amount of pumpkin seeds can help you reduce the risk of heart disease, type 2 diabetes, and obesity.
  4. The high amount of zinc in pumpkin seeds make them great nuts to improve sperm quality.
  5. Pumpkin seeds have an exceptional effect on your sleep too. The zinc in these nuts can help your body produce serotonin, which is needed for sleeping. The combination of magnesium and zinc can also lead to having a better sleep.
Benefits of Pumpkin seeds
Pumpkin seeds are green, but they are mostly sold with their white shells. However, they are not that hard to open, and biting with the teeth to reach the seed is the fun part of eating pumpkin seeds.

Health Benefits of Brazil Nuts

Brazil nuts are the edible seeds of tree mostly grown in South America that can mostly be found in the Amazon rainforest. These seeds are highly nutritious, and adding it to your daily diet will have many benefits for you, such as:

  1. Brazil nuts are a great source of selenium. A balanced amount of selenium in the body can enhance the immune system, reduce the risks of heart diseases, and regulates the sleep cycle. Selenium in this nut is more than any other nuts.
  2. People with low selenium in their bodies are prone to different diseases such as thyroid disorder. Brazil nuts can help to maintain proper thyroid function. 
  3. Like other nuts, Brazil nuts are also packed with antioxidants, which can reduce inflammation.
  4. Brazil nuts are rich in magnesium. Consuming 100 grams of these nuts can provide you with 94% of the magnesium your body needs each day.
Benefits of Brazil Nuts
Brazil nuts are so tasteful and easy to eat. They have all the nutrients that the body needs every day.

Bottom Line

After reading this post, you might have found out how nutritious nuts are. They are packed with healthy fats, antioxidants, protein, magnesium, and many other minerals and vitamins that are needed for your health.

Therefore, adding nuts to your daily diet can have many health benefits. We explained the benefits of nuts in this post. However, you should know that your intake needs to be consistent to continue experiencing the benefit.

You can consume raw nuts or roasted ones, or find the recipes to make delicious dishes with nuts.

PS. This article is written based on the research that Natural Moreish content team has done on different blogs, websites and articles. Natural Moreish doesn’t suggest acknowledge or claim the information on this post.

About the author Joshua is a recipe developer, cook, photographer, and author. Ever since he was young, he’s enjoyed food. He is looking at food, learning and researching about food and happily devouring food. Because of his food philosophy of sharing, you’ll find him regularly adding delicious tapas style dishes, appetizers and finger food.

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