Nuts are a tasty, convenient treat that can be enjoyed on all kinds of diets — from keto to vegan. Despite being high in fat, they have many impressive health and weight benefits. Here are the top 8 health benefits of eating nuts.
What Are Nuts?
Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories.
They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside.
Fortunately, you can buy most nuts from the store already shelled and ready to eat.
Here are some of the most commonly consumed nuts:
- Almonds
- Brazil nuts
- Cashews
- Hazelnuts
- Macadamia nuts
- Pecans
- Pine nuts
- Pistachios
- Walnuts
A Great Source of Many Nutrients
Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains (1):
- Calories: 173
- Protein: 5 grams
- Fat: 16 grams, including 9 grams of monounsaturated fat
- Carbs: 6 grams
- Fiber: 3 grams
- Vitamin E: 12% of the RDI
- Magnesium: 16% of the RDI
- Phosphorus: 13% of the RDI
- Copper: 23% of the RDI
- Manganese: 26% of the RDI
- Selenium: 56% of the RDI
May Lower Cholesterol and Triglycerides
Nuts have impressive effects on cholesterol and triglyceride levels.
Pistachios have been shown to lower triglycerides in people who are obese and those with diabetes.
In one 12-week study in obese people, those eating pistachios had triglyceride levels nearly 33% lower than in the control group
