Incorporating nuts into your daily diet helps your body receive more nutrients and antioxidants, improving brain health and reducing inflammation…
Benefits of Eating Nuts Daily
1. Increases Antioxidants in the Body
Nutrition expert Lauren Manaker states: “A study conducted by Cornell University and published in the journal Nutrients shows that walnuts have a high antioxidant capacity. In fact, its antioxidant ability is comparable to that of commonly known antioxidant-rich foods, including blueberries, pomegranates, cherries, and red wine.”
Why are antioxidants important? Manaker adds: “Foods rich in antioxidants can protect healthy cells from the damaging effects of free radicals in the body.”
2. Provides More Nutrients
Manaker notes that in a study published in the journal Nutrients, experts examined the potential nutrient content and benefits of a diet that replaces some meat with walnuts.
“Incorporating walnuts into the diet improved overall nutrient composition, including increased omega-3 fatty acids, fiber, and several vitamins and minerals, while significantly reducing cholesterol and vitamin B12 levels. Notably, the study found that simply replacing 15% of meat intake with walnuts was sufficient to reap these benefits,” the expert explains.
Various nuts, including walnuts, almonds, cashews, and pistachios, are beneficial for health. (Image: iStock).
3. Improves Brain Health
“Nuts are beneficial for brain health because they are rich in essential nutrients such as omega-3 fatty acids, antioxidants, and vitamin E, which can protect brain cells from oxidative stress and inflammation,” Best says. “Nuts also provide a variety of minerals, such as magnesium and zinc, which play roles in cognitive function and memory.”
Each type of nut contains different nutrient profiles. For example, walnuts have the highest concentration of omega-3 fatty acids, while almonds and Brazil nuts are highest in vitamin E.
4. Enhances Mood
In recent years, researchers have identified a link between mood, particularly depression, and diet. The groundbreaking SMILES trial indicated that following a Mediterranean diet could improve symptoms of depression. The intervention group consumed a serving of nuts each day, and results showed a significant improvement in depressive symptoms.
Another study examined the role of diet in depression among youth. In this study, participants were asked to consume 2-3 tablespoons of nuts daily along with other dietary adjustments. Similar to the previous study, experts observed an improvement in symptoms and stages of depression.
There are several reasons why nuts may improve mood. Two of these include the amino acid composition of nuts that is beneficial for the brain, as well as omega-3 fatty acids that contribute to nerve protection.
5. Increases Satiety
You may have a bowl of yogurt that is nutritious but lacks texture and excitement. Adding a few nuts not only enhances the flavor with crunch but also increases satiety due to their high fiber, healthy fats, and abundant protein content.
Satiety is the measure of how long you feel full after a meal. It is influenced by hormonal changes and blood sugar levels after eating. The key to a satisfying meal includes fiber, fat, and protein. Though small, nuts contain adequate amounts of all three nutrients.
6. Reduces Inflammation
Nuts, especially almonds, are rich in vitamin E, providing about 48% of the recommended daily allowance in a single serving. Vitamin E acts as an antioxidant and protects cells from oxidative stress, thereby helping to reduce inflammation.
7. Protects Heart Health
An important part of a heart-healthy diet is incorporating foods high in monounsaturated and polyunsaturated fats. Nuts are rich in both, serving as a good source of polyunsaturated fats known as omega-3 fatty acids.
One way to lower high triglyceride levels—a risk factor for heart events—is by increasing omega-3 fats. Furthermore, consuming these healthy fats is associated with higher HDL cholesterol levels and lower LDL cholesterol levels.
8. Regulates Blood Sugar Levels
Blood sugar levels are influenced by the amounts of protein, fat, fiber, and carbohydrates present in foods. Snacking on an apple may leave you hungry after 30 minutes, causing cravings for sugar, energy crashes, or shakiness.
While apples are very healthy, they are primarily composed of carbohydrates, which can quickly spike and then drop blood sugar levels. However, if you combine some nuts or nut butter with your apple, you are less likely to experience rapid spikes and drops in blood sugar.
When blood sugar levels experience fewer “spikes,” snacks help you feel full longer, experience fewer cravings, and have reduced energy dips.
