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Why should we eat nuts everyday
Eating a small handful of nuts most days of the week can offer you many health benefits and could even help you live longer according to some epidemiological studies. Eating nuts may help lower risk for certain diseases like some cancers and heart disease. How could nuts help improve health?
Researchers are still understanding the relationship between nut consumption and disease risk, but one reason they are so healthy is because they are rich in minerals, heart healthy fats, protein, fiber and antioxidants.
There is no need to fear eating nuts as part of a healthy diet for weight loss even though they are higher in calories and fat. Studies have shown consistently eating a moderate serving size of nuts does not increase risk for weight gain.
The fiber, protein and fat combination in fats gives them a high satiety value, and some experts suggest not all the energy from nuts is absorbed.
Nuts are low in sugar compared to packaged snacks which can be beneficial for blood triglyceride and glucose levels. 


How much and what type?
There is no need to go overboard with nut consumption. Following the recommended one to one and a half ounce serving per day has been shown to have health benefits from research studies. Eating nuts at least three times a week has been shown to be beneficial, but daily nut consumption could be a goal. The nutritional profile for each type of nut can vary, but the health benefits from nuts can be from any type of nut. According to research, there is no one perfect nut. In fact, eating a variety of types of nuts could provide the widest nutritional benefit. Brazil nuts, pistachios, walnuts, peanuts, almonds, cashews, etc. can all be incorporated for health benefits. Nuts can be enjoyed by themselves as a snack or paired with some dried fruits to boost the fiber and antioxidant value. They can be sprinkled on salads, oatmeal, yogurt or crushed as a coating for fish and chicken. Eat mainly plain nuts and stay away from flavored nuts as these can have extra sodium, sugar and artificial ingredients.Nutrients in nuts.
Besides containing protein and fiber, nuts are a good source for many micronutrients and antioxidants. Each nut can offer a slightly different nutritional profile, but in general nuts provide the following nutrients:- Antioxidants vitamin C and E
- Selenium (especially high in Brazil nuts)
- Potassium
- B vitamins
- Manganese
- Calcium
- Iron
- Omega 3 fatty acids
Lowered risk of mortality
Over 75,000 women and 40,000 men concluded the frequency of nut intake was inversely associated with mortality. There was also specific reductions associated with cancer, heart disease and respiratory disease. Also found long term nut intake was associated with a lowered mortality risk. Following an eating pattern like the Mediterranean diet, which emphasizes olive oil, fruits, vegetables, legumes, whole grains and a higher fish intake has been associated with heart health overall health benefits. Eating nuts as part of a Mediterranean like diet may give the most advantage for protection against diseases and mortality.Brain health
Along with protecting against chronic diseases and even mortality, eating nuts on a daily basis could also be beneficial for brain and nerve health. Nut intake can also protect against neurodegenerative diseases associated with aging like dementia.Eating nuts in place of refined carbohydrates
Switching to eating nuts instead of refined carbohydrates like sweets, white bread, chips, etc. could be helpful for lowering triglycerides. Study had people eat a low calorie diet for 12 weeks that included either 53 grams of pistachios as a daily snack or 56 grams of pretzels. Researchers found the group eating the pistachios had significantly lower triglyceride levels compared to the pretzel group.