8 Health Benefits of Nuts

Here are the 8 most common health benefits of eating nuts.

Despite being high in fat, they have a number of impressive health and weight benefits. Nuts can be enjoyed whole, as nut butter, or chopped up and sprinkled on food. Try to eat a variety of nuts to get different vitamins and minerals. Nuts and seeds are high in nutrients. Nuts are tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan.

1. A Great Source of Many Nutrients

Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.

2. Loaded With Antioxidants

Nuts are antioxidant powerhouses, nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals.

3. Weight Loss

Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts.

4. Lower Cholesterol and Triglycerides

Nuts have impressive effects on cholesterol and triglyceride levels and may help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol.

5. Beneficial for Type 2 Diabetes and Metabolic Syndrome

Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.

6. May Reduce Inflammation

Nuts have strong anti-inflammatory properties. Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions.

7. High in Beneficial Fiber

Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.

8. May Reduce Your Risk of Heart Attack and Stroke

Nuts are extremely good for your heart. Nuts may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits.


  • In general, it’s healthiest to eat nuts raw or toast them in the oven at a temperature below 350°F (175°C). Dry-roasted nuts are the next-best option, but try to avoid nuts roasted in vegetable and seed oils.
  • Nuts can be kept at room temperature, which makes them ideal for on-the-go snacks and traveling. However, if you’re going to be storing them for long, a refrigerator or freezer will keep them fresher.
  • As long as you eat them in moderation, nuts make for a tasty addition to a healthy, balanced diet.

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