1. Eating nuts protects the heart
Eating nuts protects the heart and cardiovascular system. Nut consumption has been linked to about a 30 percent smaller risk for cardiovascular disease (Aune 2016). Nuts contain e.g. unsaturated fats, plant-based protein, arginine, antioxidants, polyphenols, and fiber, which all work favorably against heart disease risk factors. Nut consumption also lowers total cholesterol, LDL cholesterol, and triglycerides, as well as improves the ratio between total cholesterol and HDL cholesterol.
2. Nuts slightly help with weight maintenance
Nuts contain a lot of fat and calories, but contrary to popular belief, they do not cause weight gain, rather consuming nuts has been seen to have a reverse effect on weight gain and risk for obesity (Eslami 2019). The body’s fat percentage can go down especially when nuts are eaten in place of less-healthy foods (Guarneiri 2020). Nuts cause feelings of satiety and keep hunger at bay; additionally, it has been noticed that 5-30 percent less of the calories they contain are actually absorbed (Gebauer 2016, Baer 2018).
3. Eating nuts lowers risk of diabetes
Consuming nuts has been linked to a lower risk for type 2 diabetes in population surveys (Aune 2016). In the controlled PREDIMED study, it was noticed that the risk for getting type 2 diabetes was 52 percent lower for those who ate 30 grams of nuts per day as a part of a Mediterranean diet when in comparison to those adhering to the control diet (Salas-Salvadó 2011). Eating nuts is also recommended for those with diabetes, because nut consumption improves regulation of blood-sugar levels and may reduce the need for blood-sugar lowering medications.
4. Eating nuts preserves cognitive function
During a four-year-long study, it was noted that those in the group which followed a Mediterranean diet with the inclusion of nuts performed better at memory tests (Valls-Pedret 2015). In another Chinese survey, it was noticed that those who ate at least 10 grams of nuts per day had a 40 percent lower risk of suffering from a poor cognitive level (Li 2019). The best nuts for the memory are most likely walnuts.
5. Eating nuts prevents degenerative diseases of the nervous system
According to a cohort study and meta-analysis, nut consumption has a strong link to a lower risk of dying from neurodegenerative diseases (van den Brandt 2015). The protective effect can be explained by the good fats and antioxidants that the nuts contain, as well as nuts having a positive effect on the microbiome of the gut. Additionally, the latter positively affects the brain.