The Benefits of Nuts – Why you should be going Nuts…

Nuts are not only a tasty, easy and convenient snack to take with you wherever you go, but they are also packed full of good nutrition.The benefits of  nuts range from assisting your body in resisting life threatening diseases to helping fight off depression and aiding in your lose weight. Those are just some of the reasons why you should be going nuts…

squirrel eating nuts

Yes, nuts are high in calories and high in fat but it’s mostly healthy fat so eaten in moderation like just a handful a day, they are one of the best food types to add to your daily diet.

They are jam packed with anti-oxidants, protein, unsaturated fats, vitamins, minerals and most have lots of lovely fibre.

Healthy Heart

All nuts are high in omega 3 fatty acids and antioxidants both of which are really good for your heart’s health. Some of the best nuts for a healthy heart are walnut, brazil nuts, almonds and pistachios

Yummy macadamia nuts may be one of the highest in calories nuts but they contain a high level of monounsaturated fat as well as being a great source of fibre and minerals potassium, calcium and potassium.

Also peanuts, which aren’t officially a nut though we often think of them as one, have been shown to be great source of nutrition for maintaining a healthy heart.

the benefits of nuts

Also some nuts such as cashew nuts, hazelnuts and pistachios contain a type of antioxidant that can even help prevent cancer and even fight against existing tumors.

Skin & Bones

Nuts such as almonds are high in calcium and vitamin E so great for keeping your teeth and bones strong as well as helping you maintain healthy hair and skin.


As nuts are good sources of healthy fats, magnesium and vitamin E so they help reduce inflammation; especially cashews and walnuts which have been reported to help those suffering from rheumatoid arthritis.


Body Fat loss

As nuts are a great source of protein, fibre and fat they can also help with weight loss as you tend to stay fuller for longer after eating them.

There have been several studies that have shown women who ate a handful of nuts daily had less chance of developing obesity and had a lower body mass index.

Both almonds and cashews are two of the best choices along with brazils, walnuts and pistachios.

Also as nuts are low-glycemic they raise your blood sugar slowly rather than in huge spikes like junk food does, so are a better choice especially for those with diabetes.

Mind Health

Cashew nuts have been found to be one of the best sources of foods for tryptophan, magnesium, iron, zinc and vitamin B6 all of which can help fight off mild depression. The high magnesium content may also improve your memory and delay age-related memory loss.

cashew nuts

Are You Going Nuts Yet?

Nut eaters have been shown to have longer healthier lives as their nutrients help your body fight against so many diseases and are good for your overall well-being.

Also as nuts are high in omega 3 healthy fats and are rich in protein, vitamins and minerals they can play an important role in providing energy and nutrients in the daily diet for those who are vegan or vegetarian.

Nuts are delicious and nutritious and you can have them just as a snack, add them to your stir-fry or baking or chop them and then sprinkle them on your salads.

You can keep nuts fresh just by putting in an airtight container and keeping at room temperature, but if you put them in the fridge they will stay fresher a lot longer.

I always have nuts in the fridge and my two favourite types of nuts have to be cashews and almonds. Do you regularly include nuts in your diet? – if so which ones are your favourite choice?

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4 Responses

  1. Win Bill says:

    Actually I have a lot of nuts at home. I have almonds, walnuts, cashews, pistachios, and peanuts even though peanuts are not really nuts. To be honest I am really nuts for nuts also. However I can’t go too crazy with them. It’s true that omega-3’s are good but I still have to watch out for the good fat. If I wasn’t overweight I would eat it like crazy. You mentioned a lot of different nuts so do you know the benefits of walnuts?

    • Emma says:

      Hi Win,

      Great to hear that you have already gone nuts! 🙂

      Yes, they do have a high fat content so should only be eaten in moderation or you will be on those extra pounds!

      I am not a great fan of walnuts but I know that they are also high in omega 3 fats and contain some powerful anti-oxidants too.

  2. JaemiO says:

    Hi Emma,

    Thanks for your article on nuts. It reinforced a few things I knew and added to the list. I didn’t know nuts were good for your skin. I do have one slight problem.

    I don’t like nuts.

    Nuts would be a great addition to my diet, as I often don’t have time to eat during the day. I try to keep things on hand that are high in fiber and easily snacked on. I just don’t care much for nuts and the ones I do require cracking (i.e. pistachios) or are expensive (i.e. macadamia). Any suggestions?



    • Emma says:

      Hi Jamie,

      You have said you don’t like nuts – but then went on to which ones you do like, so I just like some nuts 🙂

      As you like the ones that require cracking, how about trying Monkey nuts or peanuts in their shells . Even though they are not technically a nut but a legume they are still really good for you!

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