Nutty about health: the benefits of eating nuts

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Who doesn’t like munching on a handful of nuts?

They’re crunchy, tasty, and also very healthy. Let’s take a trip into the world of nuts and discover why they’re so good for us.

What are Nuts?

Nuts are small, hard-shelled fruits that don’t split open when they ripen. Some common types are almonds, cashews, walnuts, and peanuts.

Even though we call peanuts ‘nuts,’ they’re actually a type of legume (like beans and peas). But, we often group them with nuts because they’re similar in many ways.

A Nutrient Powerhouse

Nuts are like tiny powerhouses filled with good things our bodies need. They’re full of healthy fats, protein, vitamins, and minerals. Each type of nut has its own special mix of these nutrients.

Heart Health Heroes

Many studies show that nuts are great for our hearts. One study published in the American Journal of Clinical Nutrition found that people who often ate nuts had a lower risk of heart disease.

Why? Because nuts have lots of unsaturated fats (the ‘good’ fats) that help lower bad cholesterol levels.

A Boost for the Brain

Nuts aren’t just good for our hearts. They’re good for our brains too! Walnuts, in particular, have high levels of DHA, a type of Omega-3 fatty acid.

DHA has been shown in studies to improve your brain health. It’s even been linked to better memory and brain performance.

Weight Control Warriors

Even though nuts are high in fat and calories, they can actually help control weight.

A review in the Asia Pacific Journal of Clinical Nutrition found that people who regularly ate nuts were less likely to gain weight than those who didn’t.

Why? Well, nuts are very filling. When you eat them, you feel full and tend to eat less of other things.

Mighty Minerals

Nuts are a fantastic source of essential minerals. For example, almonds are rich in calcium, which is good for our bones and teeth. Cashews have lots of magnesium, which helps regulate our muscle and nerve function.

Go Nuts, but in Moderation

Even though nuts are super healthy, they’re also high in calories. So, we should try to eat them in moderation. A small handful a day is usually enough.

Be Aware of Allergies

Some people are allergic to nuts. Nut allergies can be severe and even life-threatening. If you know you’re allergic to a certain type of nut, it’s important to avoid it.


In the world of healthy foods, nuts are stars! They’re good for our hearts, brains, and can even help control our weight.

They’re also a great source of essential vitamins and minerals. So, why not grab a handful of nuts for a snack today? Remember to eat them in moderation and enjoy the crunch!

Food for Thought

The next time you see a bag of nuts at the supermarket, think about all the wonderful health benefits they provide.

Maybe you’ll be inspired to try a new type of nut or find a fun new recipe that includes them. Happy crunching!

If you care about nutrition, please read studies about how the Mediterranean diet could protect your brain health, and the best time to take vitamins to prevent heart disease.

For more information about health, please see recent studies about plant nutrients that could help reduce high blood pressure, and these antioxidants could help lower dementia risk.

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