Five health benefits of eating nuts

Here are the top five health benefits of eating nuts.

A Great Source of Many Nutrients

Some nuts are higher in certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium.

The carb content of nuts is highly variable. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.

That being said, nuts are generally an excellent food to eat on a low-carb diet.

May Aid Weight Loss

Almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. Some research suggests that pistachios aid weight loss as well.

Similarly, recent studies found that your body absorbs about 21% and 5% fewer calories from walnuts and pistachios, respectively, than had previously been reported.

May Reduce Inflammation

Inflammation is your body’s way of defending itself from injury, bacteria, and other potentially harmful pathogens.

However, chronic, long-term inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging.

Yet, one study on almond consumption in healthy adults observed little difference between the almond and control groups — though a few inflammatory markers decreased in those eating almonds.

High in Beneficial Fiber

Fiber provides many health benefits. While your body can’t digest fiber, the bacteria that live in your colon can.

Many types of fiber function as prebiotics or food for your healthy gut bacteria. Your gut bacteria then ferment the fiber and turn it into beneficial short-chain fatty acids (SCFAs).

These SCFAs have powerful benefits, including improving gut health and reducing your risk of diabetes and obesity.

Plus, fiber helps you feel full and reduces the number of calories you absorb from meals.

One study suggests that increasing fiber intake from 18 to 36 grams daily may result in up to 130 fewer calories absorbed.

May Reduce Your Risk of Heart Attack and Stroke

Nuts are extremely good for your heart.

Interestingly, one study on the Mediterranean diet found that people who ate nuts had a significant decline in small LDL particles and an increase in large LDL particles, as well as “good” HDL cholesterol levels.

Several studies suggest that nuts help lower heart disease and stroke risk due to their benefits for cholesterol levels, “bad” LDL particle size, artery function, and inflammation.

This article has been taken from medical health journal Healtline.