Top 5 health benefits of nuts

<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Nuts-2def52f.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Nuts-2def52f.jpg?quality=90&amp;resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Nuts-2def52f.jpg?quality=90&amp;resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-874691 alignnone size-landscape_thumbnail" alt="A selection of nuts" title="Top 5 health benefits of nuts" /> <h2 class="p3">What are nuts?</h2>
<p class="p3">Tree nuts are nutrient-dense, edible seed kernels encased in a hard shell – the most popular being almonds, hazelnuts, walnuts and pistachios as well as <a href="/howto/guide/health-benefits-of-cashew-nuts" target="_blank" rel="noopener"><span class="s3">cashews</span></a>, pine nuts, pecans, macadamias and Brazil nuts.</p>
<p class="p3">Although <a href="/howto/guide/health-benefits-chestnuts" target="_blank" rel="noopener"><span class="s4">chestnuts</span></a> (castanea sativa) are tree nuts, they are different from all other common nuts because they are starchier and have a different nutrient profile. Often thought of as a ‘nut,’ peanuts are technically legumes just like peas and beans.</p>
<p class="p3"><b>The health benefits of nuts may include:</b></p>
<ol>
<li class="p3">Rich in protective antioxidants</li>
<li class="p3">Support gut health</li>
<li class="p3">May aid weight management</li>
<li class="p3">High in fats</li>
<li class="p3">Support heart health</li>
</ol>
<p class="p3"><b>Discover </b><span class="s3"><b>the <a href="/howto/guide/top-10-healthiest-nuts">top ten healthiest nuts</a>,</b></span><b> as well as the health benefits of</b><a href="/howto/guide/health-benefits-of-cashew-nuts" target="_blank" rel="noopener"><span class="s3"><b> cashews</b></span></a><b>, </b><a href="/howto/guide/health-benefits-brazil-nuts" target="_blank" rel="noopener"><span class="s3"><b>Brazil nuts</b></span></a><b>, </b><a href="/howto/guide/top-5-health-benefits-of-pistachio-nuts" target="_blank" rel="noopener"><span class="s3"><b>pistachios</b></span></a><b>, </b><a href="/howto/guide/health-benefits-walnuts" target="_blank" rel="noopener"><span class="s3"><b>walnuts</b></span></a><b> and </b><a href="/howto/guide/health-benefits-almonds#" target="_blank" rel="noopener"><span class="s3"><b>almonds</b></span></a><b>. Check out some of our best nut recipes, including</b><b> delicious</b> <a href="/recipes/charred-broccoli-lemon-walnut-pasta" target="_blank" rel="noopener"><span class="s4"><b>charred broccoli, lemon and walnut pasta</b></span></a><b>.</b></p>
<h2 class="p3">Nutritional profile of mixed nuts</h2>
<p class="p3">A 30g serving of mixed nuts provides:</p>
<ul class="ul1">
<li class="li3">174Kcal /722KJ</li>
<li class="li3">7.1g protein</li>
<li class="li3">14.7g fat</li>
<li class="li3">8.2g mono-unsaturated fat</li>
<li class="li3">3.5g poly-unsaturated fat</li>
<li class="li3">3.5g carbohydrate</li>
<li class="li3">1.9g fibre</li>
<li class="li3">28mg calcium</li>
<li class="li3">67mg magnesium</li>
</ul>
<p class="p3">Each type of nut has different nutritional credentials, with some nuts being richer in certain nutrients – for example, Brazil nuts are especially rich in the mineral selenium.</p>
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<h2 class="p3">Top 5 health benefits of nuts</h2>
<h3 class="p3"><b>1. Rich in protective antioxidants</b></h3>
<p class="p3">Nuts contain plant defence chemicals called polyphenols which have a protective effect in the body – they do so by helping to neutralise unstable molecules called <a href="https://pubmed.ncbi.nlm.nih.gov/18044138/" target="_blank" rel="noopener"><span class="s4">free radicals</span></a>, that can cause damage.</p>
<p class="p3">A study looking at the protective effect of <a href="https://pubmed.ncbi.nlm.nih.gov/24410903/" target="_blank" rel="noopener"><span class="s4">walnuts</span></a> and <a href="https://pubmed.ncbi.nlm.nih.gov/19192028/" target="_blank" rel="noopener"><span class="s4">almonds</span></a> suggested their polyphenol content increased antioxidant capacity which in turn helped to protect cells from damage.</p>
<h3 class="p3"><b>2. Supports gut health</b></h3>
<p class="p3">Nuts are a good source of fibre, with almonds, hazelnuts, pistachios and pecans being among the richest. <a href="https://pubmed.ncbi.nlm.nih.gov/19335713/" target="_blank" rel="noopener"><span class="s4">Evidence</span></a> suggests that a diet rich in fibre is associated with a lower risk of a number of chronic diseases including <a href="/howto/guide/spotlight-heart-disease" target="_blank" rel="noopener"><span class="s3">heart disease</span></a> and diabetes. Increasing <a href="/howto/guide/how-much-fibre-should-i-eat-per-day#" target="_blank" rel="noopener"><span class="s3">fibre</span></a> in your diet may also support and regulate your digestive function.</p>
<p class="p3">The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/" target="_blank" rel="noopener"><span class="s4">polyphenols</span></a> in nuts also help to keep our guts healthy by benefiting the good bacteria that reside there – they do this by fuelling the bacteria, helping them grow and increase in number. In turn certain bacteria produce <a href="https://pubmed.ncbi.nlm.nih.gov/24388214/" target="_blank" rel="noopener"><span class="s4">short chain fatty acids</span></a> that provide numerous benefits for both our gut and our wider health.</p>
<h3 class="p3"><b>3. May aid weight management</b></h3>
<p class="p3">Nuts contain a number of nutrients and phytochemicals that we find difficult to digest, and this results in us being unable to absorb approximately <a href="https://pubmed.ncbi.nlm.nih.gov/18296372/" target="_blank" rel="noopener"><span class="s4">5 -15% of the calories in nuts</span></a>. This explains why consuming a modest amount, such as a small handful of nuts, is inversely associated with body mass index (BMI).</p>
<p class="p3">This was illustrated by research which found that consuming nuts, in this case 55g of almonds, as part of a healthy diet had <a href="https://pubmed.ncbi.nlm.nih.gov/17445351/" target="_blank" rel="noopener"><span class="s4">limited risk of weight gain</span></a>. A study from 2013 also concluded that almonds, when consumed as a snack, <a href="https://pubmed.ncbi.nlm.nih.gov/24084509/" target="_blank" rel="noopener"><span class="s4">helps to reduce hunger</span></a>.</p>
<h3 class="p3"><b>4. Fat rich</b></h3>
<p class="p3">With the exception of chestnuts, nuts are a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/" target="_blank" rel="noopener"><span class="s4">high fat food</span></a>, with levels ranging from 46% in cashews and pistachio to 76% in macadamias. However, the types of fat are such that they have proven benefits to health, typically being low in saturated fat, with higher levels of the heart-friendly mono-unsaturated and poly-unsaturated fats.</p>
<p class="p3">Walnuts are worthy of special mention because they have the highest content of the short chain <a href="https://scholar.google.com/scholar?q=Exler+J.+Weihrauch+J.L.+Provisional+Table+on+the+Content+of+Omega-3+Fatty+Acids+and+Other+Fat+Components+in+Selected+Foods+US+Department+of+Agriculture+Washington,+DC,+USA+1986+Publication+HNIS/PT-103+" target="_blank" rel="noopener"><span class="s3">omega-3 essential fatty acid</span></a>, alpha lipoic acid (ALA) of all edible plants, making them a useful inclusion for those following a plant-focused diet.</p>
<h3 class="p3"><b>5. Supports heart health</b></h3>
<p class="p3">Including nuts in your diet has been associated with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/#B28-nutrients-02-00652"><span class="s4">improved heart health</span></a>. This is because consuming nuts helps maintain the health of the lining of the arteries, balances cholesterol and reduces the build-up of deposits called plaques, while also lowering the risk of blood clots.</p>
<p class="p3">The reasons why nuts support heart health are numerous, and include their beneficial fat profile rich in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546618/"><span class="s4">mono and poly-unsaturated</span></a> varieties, their fibre content, the existence of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5729784/"><span class="s4">phytosterols</span></a> as well as contributions of proteins such as <a href="https://pubmed.ncbi.nlm.nih.gov/15465790/"><span class="s4">l-arginine</span></a>, which help relax blood vessels and lower blood pressure.</p>
<h2 class="p3">Are nuts safe for everyone?</h2>
<p class="p3">Although a beneficial food for many, tree nuts are one of the <a href="https://www.fda.gov/food/food-labeling-nutrition/food-allergies#:~:text=of%20imported%20products.-,Major%20Food%20Allergens,peanuts%2C%20wheat%2C%20and%20soybeans" target="_blank" rel="noopener"><span class="s3">most common food allergens</span></a> and as a result have the ability to cause <a href="https://www.nhs.uk/conditions/food-allergy/" target="_blank" rel="noopener"><span class="s4">allergic reactions</span></a>, including severe anaphylaxis. Cross contamination is a particular concern for those with a nut allergy and requires extra caution when eating away from home. Whole nuts also pose a <a href="https://www.nhs.uk/conditions/baby/weaning-and-feeding/foods-to-avoid-giving-babies-and-young-children/" target="_blank" rel="noopener"><span class="s4">choking risk</span></a>, especially for the under-fives.</p>
<h3 class="p3">Enjoyed this? Read more…</h3>
<p class="p1"><a href="/howto/guide/top-5-health-benefits-of-macadamia-nuts#" target="_blank" rel="noopener">Top 5 health benefits of macadamia nuts</a><br>
<a href="/howto/guide/health-benefits-chestnuts" target="_blank" rel="noopener">Top 5 health benefits of chestnuts</a><br>
<a href="/howto/guide/top-20-healthiest-foods#" target="_blank" rel="noopener">Top 20 healthiest foods</a><br>
<a href="/howto/guide/peanut-butter-healthy" target="_blank" rel="noopener">Is peanut butter good for you?</a></p>
<hr>
<p class="p1"><i>This article was last reviewed on 12 February 2024 by Kerry Torrens.</i></p>
<p><em>Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition &amp; Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.</em></p>
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions">terms and conditions</a> for more information.</em></p>