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Benefits and Nutrients of Nuts!

Updated on February 18, 2020

Let's discuss some of the amazing health benefits of consuming Nuts.

You can consider nuts as all-rounder food as they are an excellent source of different nutrients, minerals, and vitamins. Each type of nuts has contained many essential nutrients that can promote your whole-body health, some are very good for hair, skin or nails, some are good for the strength of your body and brain, some make your heart nerves and bones healthy. Therefore, including nuts in your meals regularly is a very good and healthy idea.

Despite being high in fats, nuts have plenty of health benefits.

Nuts contain antioxidant which can protect the body against cell damage. Besides these nuts are also an excellent source of manganese, zinc, iron, magnesium, calcium, potassium, selenium, protein, fluoride.

Nuts are beneficial for us because:

  • They keep your heart healthy.
  • They increase your brain-power.
  • They nourish your skin, hair, and nails.
  • They give strength to your bones and make them strong.
  • They also strengthen your immune system.

Several studies have found that nuts help promotes weight loss rather than contribute to weight gain. They help in controlling high blood pressure and help fight against cancers. Nuts are high in calories but low on carbs which make them a perfect substitute for high carb foods. They also do not raise blood sugar levels.

Nuts are a great source of proteins, healthy fats, nutrients, carbs, and fibers. These tiny super-foods are a great way to stay nourished.

There exist a huge variety and among them, some of the well-known nuts are discussed below like:



Almonds are loaded with amazing nutrients like dietary fiber, protein, magnesium, manganese, and vitamin-E all of which are fantastic for your body.

A handful of almonds has 4 grams of protein and 9 grams of other healthy fats.

Here is what happens when you eat a handful of almonds every day!

It will aid in appetite control, as almonds contain lots of dietary fiber, which helps lower your cholesterol level and also control your blood sugar. They will slow down your digestion and make you feel fuller for a long time. This will prevent and reduce the risk of heart diseases, diabetes, and obesity by controlling over-eating. They will also help reduce belly fats as they can slash the bad cholesterol from your body.

Almonds are also rich in biotin which helps your body to produce healthy hairs and new skin cells.

So, it means that due to these qualities eating almonds every day is an excellent way to stay healthy and getting all of the nutrients you need to prevent bad health conditions.



Peanuts are also known as ground-nuts, they belong to the legumes family due to which they are a good source of protein, you can eat them boiled, dry roasted, salted, raw as peanut butter or add them to many recipes and baked items.

Beyond peanuts' good taste, they contain various important nutrients and can prevent your health from numerous harmful diseases in effective and unique ways. A handful of peanuts can add many important nutrients, vitamins, and minerals to your diet.

They are a good source of various important nutrients such as vitamin-E, vitamin-B3, manganese, folate, biotin, and copper. They are also high in protein, a good source of healthy fats and loaded with antioxidant compounds. They can also help promote the overall health of your cardiovascular system in many different ways, as they reduce LDL cholesterol levels in the body.

They are also an excellent source of unsaturated fatty acids and vitamin-E which helps reduce wrinkles and damage caused by the sun and also gives a glow to your skin.

Cashew Nuts

Cashew nuts:

The benefits of cashew nuts are uncountable. The presence of magnesium in cashew makes your nerve healthy as it deposits on the bones surface and prevents calcium from entering into the nerve cells. Therefore, your muscles and blood vessels get relaxed.

Some important antioxidants are present in cashew give strength to your eye muscles and will help improve your eyesight.

Cashews prevent grey hairs and make them shiny and smooth. Therefore, having cashew nuts daily can give you long black smooth shiny hairs. One of the major benefits of cashew nuts is that they help fight against cancerous cells and keep you away from colon cancer.

A deficiency of copper in the body may result in anemia, irregular heartbeats and also cause osteoporosis. Cashews are rich in copper, which helps in the metabolism of iron aiding in the formation of red blood cells and keeping bones and the immune system healthy. It is also a good source of nourishment for the nervous and skeletal system of the body.

Cashews are cholesterol free and the antioxidants present to keep you away from heart diseases. They contain low-fat content when compared to other nuts and also form oleic acid which is very healthy for the heart.

Nuts contain various nutrients; some are discussed below: -

Omega-3 fatty acids:

They are rich in omega-3 essential fatty acids and have anti-inflammatory properties. Therefore, nuts protect your body from inflammation caused by viruses, infections, and pathogens. The omega-3 rich foods lower bad cholesterol.


The fluoride in nuts helps keep dental problems at bay.


Nuts contain plenty of magnesium, which is also an essential nutrient because when you have a magnesium deficiency you end up with health conditions like depression, diabetes, heart failure, and asthma because magnesium plays an important role in energy production.

Healthy Fats:

Nuts are rich in healthy fats and therefore help decrease the levels of bad LDL (low-density lipoprotein) in your body, which in turn leads to a healthier heart.


Nuts are also a good source of different vitamins like vitamin-A, vitamin-C and vitamin-D, vitamin 'E', vitamin-B3 and so on, these vitamins protect your skin against premature aging and fine lines and also keep the skin protected against bacteria that causes acne, dark spots, and eczema.


Some nuts can be beneficial in increasing bone density and can even help manage osteoporosis, due to the high amount of calcium present in them.

Protein and Zinc:

Nuts with a high amount of protein and zinc are beneficial for healthy hairs and prevent hair loss. Protein is also helpful in repairing muscle tissues.


Nuts are also a good source of Fibers, which strengthens your immune system and helps in losing weight.

Bottom line:

Regular consumption of nuts is a great way to keep your overall health in check as their anti-inflammatory and anti-oxidizing properties protect against various diseases.

The great thing about nuts is that they can be eaten raw or you can add them to your meals. So, start your breakfast with some nuts and boost your nutrition instantly.


The information shared in this article is only a purpose to provide knowledge. It is not a substitute for a piece of professional medical advice. You should not use this information to treat any health problems. It is recommended that you please consult your physician or doctor before going on any regimen diet plan and ask him regarding your health condition.

© 2020 Irum Arshad Syed


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