Nuts are a popular food for all kinds of reasons. They’re convenient, delicious, and can be incorporated into all kinds of dishes. Plus, they’re appropriate for just about every diet, from keto to vegan and beyond. For those who care about their health, though, the reasons someone might want to buy macadamia nuts, walnuts, almonds, or other nuts are that they are incredibly healthful. Read on to find out about just a few of the top health benefits of incorporating a variety of nuts into one’s diet.
- Impressive Nutritive Value
Nuts are incredibly nutritious. Every species has a different nutrient profile, but on the whole, they are rich in protein, healthy fat, and fiber, plus a host of essential micronutrients. Most nuts contain significant amounts of:
- Vitamin E
Magnesium
Phosphorous
Copper
Manganese
Selenium
Nuts are also an excellent food for those following low-carb diets. Macadamia nuts, hazelnuts, and Brazil nuts, for example, have less than two grams per serving of digestible carbs, yet they’re still loaded with other key nutrients.
- Rich in Antioxidants
Antioxidants are compounds that neutralize free radicals to combat oxidative stress. That might sound like a mouthful, but what it means is that they reduce concentrations of unstable and potentially damaging cells. This, in turn, can help to reduce the risk of developing many chronic diseases and even stave off many effects of aging.
- Lower Cholesterol and Triglycerides
Some types of nuts have been shown to significantly lower triglyceride levels in diabetes patients and the obese, while others can reduce total LDL cholesterol and raise total HDL cholesterol. Studies have even shown that macadamia nuts can be added to a moderate-fat diet and reduce cholesterol as effectively as switching to a low-fat diet.
- Reduce Inflammation
Some level of inflammation is usually a good thing because it indicates that the body is defending itself from pathogens and injuries. However, long-term inflammation raises disease risk and can cause organ damage. Nuts are strongly anti-inflammatory, which can be especially beneficial for people with serious diseases.
- High in Fiber
At this point, most people have heard about how important it is to eat plenty of fiber. Not everyone realizes that nuts are rich in this essential nutrient, though. The fiber in nuts can foster a healthy gut microbiome, which can, in turn, reduce the risk of developing diabetes, obesity, metabolic syndrome, and other issues. Fiber also helps people feel fuller and reduces caloric absorption, which can be helpful for weight loss.
- Fight Cardiovascular Disease
Nuts don’t just lower cholesterol and inflammation levels. They also improve artery function. The combination of these factors indicates that nuts are a good choice for people at high risk of developing cardiovascular disease, heart attacks, or stroke. People who are already suffering from cardiovascular diseases may also want to start incorporating more nuts into their diets to help with controlling cholesterol and managing symptoms.
Nuts Make an Excellent Addition to Any Diet
Nuts make a fantastic addition to any diet. They have excellent nutritional profiles, can help to reduce disease risk, and may even make it easier to lose weight by reducing calorie absorption and helping people feel full for longer. With the exception of those who have nut allergies or other compelling reasons to avoid these superfoods, everyone should be eating a handful of nuts each day.
