Health Benefits of Eating Nuts Everyday
Nuts are one of the healthiest, most nutrient-dense foods on the planet. They offer a fantastic combination of vitamins, minerals, and healthy fats. Also, antioxidants work to protect your body in many ways. Because of this and because they taste so good, they should be included in a healthy diet! Here are 10 benefits of eating nuts every day!
1) Improve heart health
All nuts are high in heart-healthy, unsaturated fats. Studies show that diets high in monounsaturated fats can lower your risk for heart disease and diabetes, among other chronic diseases. Try to include at least one serving of nu-ts every day for optimal health. A handful (1 ounce) of almonds contains 164 calories, 7 grams of fat, and 4 grams of protein. An ounce of cashews provides 163 calories, 10 grams of fat, and 6 grams of protein.
2) Reduce Cholesterol
There’s evidence to suggest that people who eat nuts frequently have lower LDL cholesterol levels than those who rarely or never do. This means they have less risk for heart disease. The monounsaturated fats in almonds, hazelnuts, pecans, and walnuts may improve HDL (high-density lipoprotein) cholesterol levels. Which are known to lower your risk for heart disease. Also, it provides a healthy source of fat.
3) Increase your Energy Levels
Research has linked nuts with a boost in energy, which can help you power through your day. In one study conducted by Barbara Rolls, Ph.D., professor of nutritional sciences at Penn State University, volunteers who added 2 ounces of walnuts to their daily diet experienced improvements in energy levels and mood compared with those who ate a bagel instead. If you’re not nu-ts about nu-ts yet, feel free to snack on other proteins like lean beef or egg whites for a similar effect.
4) Help prevent weight gain
A new study shows that nuts are a great way to curb your appetite without causing weight gain. Researchers found that eating just one ounce of nu-ts per day was linked with a 14 percent reduction in calorie intake. And 11 percent decrease in body mass index (BMI). It’s thought that high-protein foods like almonds make people feel fuller faster, and higher fiber intake can also reduce overall calorie consumption. This isn’t exactly shocking news: Previous research has shown how adding fiber-rich foods like beans to your diet can help with weight loss.
5) Boost metabolism
Their healthy fats can help rev up your metabolism, and research suggests that nut eaters tend to weigh less than those who don’t snack on them. In particular, almonds and walnuts are known for their ability to satiate hunger because they have high amounts of fiber and protein (1). One study found that people who snacked on nuts every day lost more weight than those who didn’t—plus, adding nu-ts to a regular diet may help keep hunger at bay.
6) Protect Against Cancer
According to a significant analysis of previous studies published in the British Journal of Cancer, eating nuts every day can reduce your risk for different types of cancer. The link is potent in women; those who ate nu-ts daily had a 20 percent reduced risk for breast cancer compared to women who never or rarely ate nuts. Another study published in BMJ showed that people who ate an ounce and a half (42 grams) per day were 19 percent less likely to die from any cause than people who didn’t eat nu-ts.
7) Keep you sharp in old age
A handful of nuts every day may help keep your mind sharp as you age. The most important study to date found that people who ate a handful of nu-ts five or more times a week were half as likely to develop dementia in old age compared with those who never ate them. There is no evidence suggesting that eating nu-ts can prevent cognitive decline or protect against Alzheimer’s disease. But it has been shown to reduce inflammation, which has been linked to neurodegenerative diseases like Alzheimer’s.
8) A Tasty Way to Get Some Protein
Nut butter is a tasty way to get some protein in your diet. A 2007 study from Tufts University found that people who ate peanuts and other nu-ts as part of a diet low in refined carbohydrates—like white bread, pasta, white rice, and sugary snacks—lost more weight than those who didn’t consume nuts.
9) Improved Skin, Hair, and Nails
Omega-3 and omega-6 fatty acids improve your skin, hair, and nails by nourishing them with oxygen. Most nuts are rich in these healthy fats and vitamin E and phytosterols. Sunflower seeds, almonds, cashews, and peanuts contain vitamin E, making your skin smooth and supple. Vitamin E also helps lower your risk for various health problems, including heart disease, cancer, and age-related decline.
10) Satisfy Your Sweet Tooth Without the Sugar
Studies have shown that walnuts, pecans, almonds, and pistachios may help suppress your cravings for sweet treats.1 Just a handful (that’s about six nu-ts) can satisfy your craving for something sweet without derailing your diet or calorie count. If you’re trying to lose weight, it’s a good idea to eat more healthy fats like nuts.
