4 Health Benefits To Eating Nuts


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Technically considered a type of fruit, nuts have lots of nutritional benefits and are a quick and easy snack.  Some of the most commonly consumed ExoFruits nuts include:

  • Almonds
  • Brazil nuts
  • Cashews
  • Pecans
  • Walnuts
  • Hazelnuts
  • Macadamia nuts
  • Pistachios

You may have noticed that “peanuts” are not on this list: that is because a “peanut” is actually considered a legume (the plant family which includes beans and peas). However, many include the peanut as a type of nut because it shares the same physical characteristics (a hard shell you need to crack to reach the edible fruit, inside) as well as the same nutritional benefits.

Speaking of nutritional benefits, here are a handful that you can get from just a handful of nuts!


A standard one ounce serving of [assorted] nuts, has about 175 calories, 5 grams of protein, 16 grams of fat (9 monounsaturated), 6 grams of carbs and 3 grams of fiber.  And in addition to the 12% RDI for Vitamin E, one serving of nuts also has:

  • 56% RDI of Selenium
  • 26% RDI of Manganese
  • 23% RDI of Copper
  • 16% RDI of Magnesium
  • 13% RDI of Phosphorous

Obviously, this is a randomized assortment or, perhaps, an average, as the total RDI you can get from a handful of assorted nuts can fluctuate depending upon the types of nuts you are eating. And in addition to these nutrients, nuts are also rife with antioxidants.


Nuts are also considered a high-calorie snack, which might not sound like a benefit at first.  What you should realize is that while higher in fat and calories, nuts have been found to promote weight loss, partially because eating them quickly satiates hunger (so you do not binge eat).


Studies also appear to show that nuts seem to have quite an impressive effect on both cholesterol and triglycerides.  For example, pistachios have been found to reduce the presence of triglycerides in obese people by as much as 33 percent. In addition, studies suggest that almonds and hazelnuts could lower total cholesterol and specific LDL cholesterol while simultaneously increasing HDL cholesterol (the good cholesterol).


Nuts are believed to be the best food for people with metabolic diseases like metabolic syndrome and T2 diabetes.  For one, eating nuts helps to maintain blood sugar, again partially because they discourage overeating. Studies also seem to show that eating nuts can help reduce oxidative stress and blood pressure.

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