Benefits of Eating Different Nuts: How they Affect Health

Nuts are of many types. Almonds, walnuts, cashew nuts, peanuts, flax seeds, chestnuts, pumpkin seeds, pecans, brazil nuts, pistachio etc are some among the well known nuts that people consume. Nuts are good sources of proteins and fats. Fiber, vitamin B and E, minerals like iron, magnesium, zinc and potassium, antioxidants etc are also found in nuts. Consuming a handful of nuts daily is great for your health.

Eating Different Nuts Benefits

Health Benefits of Nuts:

  1. Nuts are high in nutrients and energy. The presence of monounsaturated fatty acids in nuts help in lowering the levels of bad cholesterol in the body and increase the presence of good cholesterols. So nuts are good for a healthy heart.
  2. Nuts are very beneficial for preventing strokes and diseases of the coronary arteries.
  3. Nuts are rich sources of omega 3 fatty acids, which have anti-inflammatory properties. You can have them for maintaining normal levels of blood pressure, lowering high BP and to fight against various types of cancers like breast cancer, prostate cancer and colon cancer.
  4. Consuming nuts helps you in preventing depression, rheumatoid arthritis, Alzheimer’s disease and so on.
  5. Nuts contain poly-phenolic flavonoids, which is great for protecting your body from heart diseases, cancers, degenerative nerve diseases and Alzheimer’s.
  6. Various minerals like magnesium, iron, zinc, potassium, calcium, manganese as well as selenium and fluorides are found abundantly in nuts. Manganese helps in destroying free radicals that are found in the body and protect the body from various health problems. Potassium is essential for maintaining the heart rate and blood pressure. Copper on the other hand, is needed for the production of red blood cells. You can prevent various problems of the teeth with fluorides.
  7. Vitamin E in nuts helps in keeping the cell and mucous membranes of the skin well maintained and also fight against free radicals in the body. Vitamin E provides you a smooth and glowing skin.
  8. Vitamin B complex is found in high amounts in nuts, which is important for a healthy body.

Even though nuts contain large amounts of fat, they are still good for your heart. According to researches conducted, it has been proved that people who consume nuts daily have a healthy heart compared to the people who do not consume nuts. Eating 30 gm of nuts every day aids in keeping your heart healthy. This is how nuts are good for your heart:

  • Nuts help in controlling the levels on cholesterol in the blood.
  • The presence of arginine in nuts helps in increasing the elasticity of arteries and thus prevents the arteries from getting hard.
  • Nuts are beneficial for lowering bad cholesterol and increasing good cholesterol in the body.
  • Consuming nuts daily help in lowering the levels of sodium in the body and increasing the presence of potassium. As a result, the blood pressure of the body is kept under control.
  • Nuts are rich sources of antioxidants, which can reduce inflammation.

Benefits of Eating Different Type of Nuts:


If you do not like to have dairy products, almond is a good substitute. This ensures that you get enough minerals, vitamins and other nutrients essential for your body. The presence of Vitamin E in almonds provides you a healthy and radiant skin. The skin of almonds contains flavonoids, which is excellent for the health of your heart.

Brazil nuts:

Brazil nuts are good for proper functioning of the thyroid gland. This is because these nuts are rich sources of selenium, which produces active thyroid hormone. Selenium is also good for healing wounds and to increase your immune power. Three to four Brazil nuts are enough to supply you with the selenium that you need per day.


Cashew nut is a rich source of proteins and various minerals like zinc, magnesium and iron. Magnesium helps in delaying memory loss that is associated with advancement in age. It is an excellent food for vegetarians. A handful of cashew nuts everyday will keep you healthy.


Chestnuts are low in fats and calorie and rich in starchy carbohydrates and fiber. Raw form of this nut is rich in Vitamin C. They have less protein than other nuts, but they are rich sources of Vitamin B6 and other components of the Vitamin B family. You can have them as snacks or use chestnut flour for making cakes and other food items.


Hazelnuts are rich sources of folates, which can keep homocysteine within normal levels. Homocysteine is an amino acid related with Parkinson’s and heart problems. So by consuming hazelnuts you can ward off these diseases.


These nuts are rich in fat. They provide the body monounsaturated fat, which is good for the heart. Macadamias also contains fiber, and minerals like calcium, potassium and magnesium in high amounts.


Pecans are beneficial for lowering the levels of bad cholesterol in the body and therefore good for your heart. The antioxidants in this nut prevent plaque formation on the arteries, thus preventing hardening of the arteries. Oleic acid, which is a healthy fat found in olives and avocado, is found in this nut also. Consuming this nut supplies you with lots of energy as it is a rich source of Vitamin B3, which can fight fatigue and provide you energy.


These nuts are good sources of Vitamin B6, which is needed for keeping the hormones in the body well balanced. They are also good for various problems related with periods. Two of the antioxidants, lutein and zeaxanthin, are found in pistachios. These are good for your eyes. These nuts are also rich sources of potassium and fiber.


Walnuts are rich sources of antioxidants and excellent for fighting against cancer. Monounsaturated fats, which are good for the heart, are also found in good amounts in this nut. Walnuts are also rich sources of omega 3 fatty acids, therefore a good alternative for fish. So vegetarians can consume walnuts and get omega 3 fatty acids.

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