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What are the benefits of eating nuts?

Eating nuts has surprising benefits. Getting as much as 20% of daily calories from pistachios may improve lipid levels without causing weight gain or increasing body fat. And chomping walnuts reduces damage caused by low-density lipoprotein, or LDL (bad), cholesterol.
Vandana  R. Sheth
Nutrition & Dietetics
Nuts are a good source of unsaturated fats, omega 3 fats, fiber, Vitamin E, plant sterols, L Arginine all of which provide heart healthy benefits. According to the FDA eating 1.5 oz or 42.5g of nuts/day as part of a heart healthy diet may reduce your risk for heart disease.
Joy Dubost, PhD
Nutrition & Dietetics
Nuts are a powerhouse source of good nutrition. Not only are nuts great tasting they provide essential nutrients in the diet including:
  • Healthy fats and naturally cholesterol free. For example, just one ounce of almonds contains 13 grams of unsaturated fat (healthier fat) and only 1 gram of saturated fat (unhealthy fat).
  • Dietary fiber -- A healthy diet should contain 25-35 grams/day of fiber. One once of nuts can provide up to 3.5 grams of fiber.
  • Antioxidants -- Not only is vitamin E present but other antioxidants called polyphenols are delivered in this small but mighty food.
  • Protein -- Nuts provide a great source of protein. In fact, just one ounce of nuts provides up to 6.0 grams of protein.
As far as calories, nuts can provide up to 200 calorie per ounce so just a small handful will do, which is equivalent to approximately an ounce. However you can rest assure that for the amount of calories provided you are receiving numerous essential nutrients. Good things do come in small packages!
Nuts are a far better snack than, say, fat-free pretzels. You're getting antioxidants, which are better for you than a mouthful of starch. For instance, pecans and other nuts rich in monounsaturated fat lower bad cholesterol, while peanuts reduce gallstone disease risk in women. Be sure to buy unsalted nuts, or you may have trouble controlling your snacking.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.