Nuts are a delicious and versatile snack that fits into various diets, including keto and vegan.

Despite their high lipids content, they boast numerous health advantages. Let's explore the top eight benefits of adding nuts to your diet.

What Are Nuts?

Nuts are nutrient-dense seed kernels encased in hard shells. Popular options include almonds, cashews, pistachios, and walnuts. Though high in lipids and calories, they're packed with essential nutrients and can be purchased shelled for convenience.

Summary: Nuts are high-lipids, edible seeds widely enjoyed as snacks or cooking ingredients.

1. A Great Source of Nutrients

Nuts are rich in vitamins, minerals, and healthy lipids. For example, one ounce of mixed nuts provides fiber, magnesium, and selenium, which support overall health. Brazil nuts alone supply over 100% of your daily selenium needs.

Summary: Nuts are nutrient powerhouses, providing essential vitamins like vitamin E and minerals like magnesium.

2. Loaded With Antioxidants

Antioxidants in nuts, such as polyphenols, combat oxidative stress and protect cells. Walnuts and almonds are particularly effective at reducing oxidative damage and improving cholesterol profiles.

Summary: Nuts are rich in antioxidants that protect against free radical damage.

3. May Aid Weight Loss

Despite their calorie density, nuts support weight loss. Studies show they help reduce waist size and promote satiety, as not all nut calories are absorbed by the body.

Summary: Nuts can aid in weight loss by reducing appetite and calorie absorption.

4. May Lower Cholesterol and Triglycerides

Nuts like pistachios and almonds can lower “bad” LDL cholesterol and triglycerides while raising “good” HDL cholesterol, improving heart health.

Summary: Nuts help regulate cholesterol and triglyceride levels, reducing heart disease risk.

5. Beneficial for Type 2 Diabetes and Metabolic Syndrome

Low-carb and rich in healthy lipids, nuts help manage blood sugar levels and reduce markers of inflammation, benefiting those with type 2 diabetes or metabolic syndrome.

Summary: Nuts support better blood sugar and inflammatory markers, especially in people with diabetes.

6. May Reduce Inflammation

Nuts like almonds and walnuts have anti-inflammatory properties, lowering markers like C-reactive protein, which is linked to chronic diseases.

Summary: Nuts reduce inflammation and support healthier aging.

7. High in Beneficial Fiber

The fiber in nuts promotes gut health by serving as prebiotics for beneficial bacteria. Fiber also reduces calorie absorption and supports weight management.

Summary: Nuts are a fiber-rich food that supports gut and metabolic health.

8. May Reduce Heart Attack and Cerebral Event Risk

Studies link nut consumption to reduced risks of heart attack and cerebral event due to improved cholesterol levels, artery function, and reduced inflammation.

Summary: Nuts are excellent for heart health, reducing risks of cardiovascular diseases.