various nuts
Nuts are nutrient-dense foods that are very versatile. Nuts are easy to store, taste good, and make a great snack as they are easy to transport because you can take them anywhere with you on the go.

But are nuts good for you? Or are they loaded with fats? Should you limit your consumption of nuts? Or do they just have a bad reputation?

This post explores the health benefits of nuts; warning your view of nuts may change forever.

An in-depth look at nuts

Nuts are nutrient and energy-dense foods high in many essential vitamins and minerals that your body needs for many of its functions.

A small serving of nuts is enough to boost your immune system. They are high in unsaturated fatty compounds and high in protein, fiber, and minerals.

The fiber in nuts can make you feel full. Nuts are also high in Omega-3 fatty acids. Some nuts are a good source of L-arginine, an amino acid that helps your body build protein.

You may have heard of L-arginine before, as it is also a vital ingredient of many anti-aging supplements. Nuts can also improve the health of your artery walls, which makes them more flexible and less likely to form blood clots (which can inhibit blood flow).

Interesting facts

It only takes 1 ounce of Brazil nuts to obtain over 700% of your daily value of selenium.

Peanuts are not nuts; they are legumes.

Peanuts can be highly allergic, and contact with it may result in death for those with extreme sensitivities.

Nut allergies are on the rise.

The covering shell of the cashew nut contains urushiol in its raw, unprocessed state and can cause sickness.

2/3 of all nut consumption comes from peanuts (a large market for peanut butter).

Approximately 540 peanuts can make up a 12-ounce jar of peanut butter.

The average American adult eats a PB&J approximately three times a month.

Almonds can promote good gut bacteria.

The US is the world´s largest producer of almonds.

Walnuts have the highest amount of Omega-3.

Macadamia can be toxic to dogs.

Health benefits of nuts

Nuts offer numerous health benefits such as:

  • can reduce your chances of having coronary heart disease
  • can improve your heart health
  • can reduce incidences of hypertension, gallstones, and cancer
  • can provide the cholesterol-lowering effect
  • can improve oxidative stress, inflammation, and vascular reactivity
  • can positively influence your blood pressure
  • may help you maintain a healthy weight
  • can help control sugar levels in your body
  • may lower your risk of developing type 2 diabetes
  • can cause improvements in the health of people suffering from type 2 diabetes
  • can improve brain health
  • can improve your bone health
  • can increase semen production
  • can improve your nutrient intake
  • can prolong your life

Some important nuts


(Native to Central Asia & The Middle East)

Pistachios are a moderate source of calcium, riboflavin, vitamins B5, E, K, and folate, among other nutrients. Regular consumption of pistachios in normal amounts does not lead to an increase in weight gain or obesity.

Pistachios have a lower fat and caloric content. There are many health benefits to eating pistachios, such as:

  • may lower your risk of heart disease
  • can improve your health
  • contains anti-inflammatory and antioxidant properties
  • may offer glycemic control


(Originally from Iran but now native to the US)

Walnuts have a reputation for promoting cognitive and brain health. Walnuts also have antioxidant and anti-inflammatory effects. They may improve cognition and reduce the risk of Alzheimer’s disease.

Clinical studies in humans suggest that eating a few walnuts regularly can reduce oxidative stress. As this can help decrease the formation of free radicals and boost antioxidant defense.

Brazil nuts

(Native to South America, but not necessarily Brazil as its name suggests)

Brazil nuts are some of the richest selenium food sources. It´s also a source of magnesium, copper, and zinc. It enhances the antioxidant system and can improve the anti-inflammatory response.

According to the NIH, in some studies, patients undergoing hemodialysis (kidney dialysis) were given one Brazil nut a day as a supplement for three months. At the end of the study, the conclusion was that the consumption of only 1 Brazil nut as a supplement taken daily, was enough to reduce inflammation.


(Native to Brazil)

Cashews are easy to add to a diet. Just a handful of cashews consumed regularly can boost your health in many ways, such as:

  • can reduce your LDL cholesterol and triglyceride levels
  • can reduce insulin levels
  • can keep your weight constant
  • contains copper, which can improve bone health


(Native to Australia)

Macadamia offers many nutrients like manganese, vitamin B, B6, thiamine, iron, manganese, and phosphorus.


  • can improve digestion
  • can control blood sugar levels
  • can keep your weight constant
  • are full of flavonoids and antioxidants, that protect your body against cellular damage and disease
  • may reduce hunger
  • can promote good gut bacteria

Macadamia is considered toxic to dogs. If a dog consumes this nut, within 12 hours of ingestion; symptoms such as paralysis or inability to stand can be witnessed.


(Native to The Middle East)

Almonds are full of antioxidants that can protect your cells from oxidative damage and is a key component of anti-aging and disease-fighting properties.

Marzipan, a smooth sweetened almond paste, is derived from almonds. Other popular almond derivatives are almond milk and butter. Almonds are high in vitamin E and contain magnesium along with other nutrients.

Other benefits include:

  • can lower blood pressure levels
  • can assist in blood sugar control
  • can lower LDL cholesterol levels


(Native to Asia Minor, however, Turkey is the leading provider today)

Hazelnuts are rich in proteins, monosaturated fat, vitamin E, manganese, and other essential nutrients. Hazelnuts are often used in baking and desserts.

Hazelnuts can:

  • be a good source of fiber
  • can support healthy bowel movements
  • can protect against cell damage
  • can lower cholesterol
  • can reduce inflammation
  • can improve sperm count


(Native to Southern USA)

Pecans are a good source of calcium, magnesium, fiber, zinc, vitamin E, and potassium. Pecans are famously used in pecan pies.


  • can help ease arthritis pain by reducing inflammation
  • can help your body fight off infections
  • can promote healthy skin, eyes, teeth, bones, muscles, and nerves
  • can repair cellular damage

There are almost a hundred types of nuts worldwide and they all have additional nutrients.


Nuts are a superfood, rich in many nutrients that your body needs. Regular consumption of nuts is not likely to contribute to obesity and may even help in weight loss.

A small serving of an assortment of nuts as close to their natural state as possible (without added salt or sugar) can be very beneficial to your health.

Nuts can reduce your chances of having chronic diseases and can improve the health condition of people with diseases like type 2 diabetes.

However, a small percentage of the population can be allergic to nuts (especially peanuts). In rare cases, exposure to nuts can even cause death.

The benefits of eating a small amount of different unsalted/unsweetened nuts regularly can vastly improve many areas of your health. Think about replacing unhealthy snacking habits (potato chips and candy bars) with healthier ones like nuts.

Elevate your health by boosting it with regular small servings of health nut assortment today!

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4 thoughts on “What are the Health Benefits of Nuts?”
  1. I love nuts and they are so healthy for you. Many people think they should avoid nuts because they are high in fat and therefore will add too many calories to your diet. But the fats in nuts are healthy fats, and as long as you are aware of the calorie content, then enjoy eating nuts. 

    I have for several years now been eating specifically almonds every day, because they are also high in calcium, which is good for my bones. I am also increasingly using nuts in cooking, and they add a wonderful taste and flavor. 

    Although I am not a vegan, I have been enjoying nut cheeses, made from cashew nuts. Nuts are just so versatile and healthy. Thank you for highlighting the health benefits of nuts. 

    1. Thank you Line for sharing. We are delighted that you got value from this post.

      You are right, unfortunately, nuts have received a bad reputation. Yes, they are high in calories and you can eat them in small amounts as a snack.

      Nuts are able to make you feel fuller quicker. There´s no need to worry so much about overeating as you would with unhealthy snack choices like potato chips. Just one small serving of assorted nuts can give you high levels of Selenium, along with other essential nutrients.

      Consumption of healthy nuts not only allows you to lose weight but can also prevent you from suffering from bone loss ailments (osteoporosis). The health benefits of nuts are many, and they are all astounding.

      Some cultures have many dishes that are infused with nuts. Many of these dishes tend to be rich, creamy, and rather tasty without the use of added salt.

      Science backs up the many benefits of nuts, and further studies are underway. There´s still more to be explored about nuts.



  2. Thank you for sharing this informative article.  What are the health benefits of nuts? The benefits of nuts are amazing. Wow! Both my parents are diabetics and reading this has made me more aware of the benefits of eating the right foods. I love the fact that nuts are good for your health and they taste great. 

    1. Hey Diana,

      Thanks for reading our article. We are happy that you were able to get value from it.

      Many chronic diseases like diabetes can be improved through lifestyle changes such as diet, exercise, stress management techniques, etc.

      Feel free to read our article discussing The benefits of healthy living | Elevate Healthy Choices ( You will find healthier alternatives and tips to help you make informed decisions.

      And yes, nuts do taste great. Healthy foods can taste good; defying the myth that you have to give up on taste if you choose healthier meals.



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