10 Surprising Health Benefits of Nuts

Nuts have long been vilified as unhealthy, high-calorie snacks that are bad for your heart. However, recent research shows that the many different types of nuts carry many different health benefits, and eating them can actually improve your health in multiple ways. In this article, we’ll discuss ten of the most surprising health benefits of nuts and why you should include them in your diet on a regular basis. While nuts may not be the best choice if you’re trying to lose weight, they should definitely be a part of your healthy lifestyle!

1- Fights Cancer

Recent research suggests that eating one serving of nuts a day can lower your risk for certain types of cancer. Researchers say most cancers are preventable with diet changes, so these findings could be an important tool in lowering cancer rates. Further study is needed to confirm these results, but early indications look promising. Talk to your doctor about incorporating more nuts into your diet if you’re at high risk for cancer. Since raw or undercooked nuts can be contaminated with bacteria, make sure you cook them before eating them.

2- Lose Weight

Of course, nuts can help you lose weight. Research suggests that eating a handful of nuts is more satisfying than a piece of chocolate and makes you less likely to overindulge later. A study in PLOS One found that people who ate a 1-ounce serving of mixed nuts every day as part of a reduced-calorie diet lost more weight than those who didn't eat nuts. Plus, research published in Nutrition Journal showed that participants who snacked on pistachios instead of M&Ms for ten weeks were able to drop almost 5 percent more fat compared to their M&M counterparts. Both studies are evidence that shelled-out tree products will keep you slim as long as you watch your portion sizes.

3- Boost Heart Health

Nuts are rich in polyunsaturated fats—the same type of fats found in olive oil and fish. By helping to improve our bad cholesterol, polyunsaturated fats can reduce our risk for heart disease, says David Katz, MD, MPH, founding director of Yale University's Prevention Research Center. And they help keep your arteries open, he adds. Healthy Fats: Nuts aren't high in saturated fat like red meat and cheese, which can promote heart disease. Instead, they're full of fiber (about 5 grams per 1/4 cup), protein (about 4 grams per 1/4 cup), and a healthy dose of healthy fats that have been shown to lower LDL (bad) cholesterol as well help control blood pressure.

4- Fight Stress

Research shows that people who eat nuts tend to handle stress better than those who don’t. That’s likely because nuts are rich in magnesium, a mineral that helps regulate serotonin levels in our brains and plays a key role in mood balance. One study showed that when people with major depressive disorder added 600 milligrams of magnesium to their daily regimen for six weeks, they were more able to control their stress levels and improve their moods. Magnesium is available in many foods—the best sources are leafy green vegetables like spinach and collard greens, legumes (like peanuts), milk, and yogurt—so get snacking! Other good news?

5- Improve Memory and Concentration

Many people find it difficult to concentrate and even focus on a task for a prolonged period. But what many people don’t know is that nuts have natural compounds which improve memory and concentration. In one study, eating walnuts boosted participants’ working memory by 13%. In another study conducted at UC Davis, researchers found that men who ate walnuts did cognitive processing tasks 40% faster than those who didn’t eat them. Walnuts are one of the best sources of omega-3 fatty acids, nutrients that are known to fight against heart disease as well as boost brain function. They also contain antioxidants called polyphenols, which help prevent cellular damage from free radicals and reduce risk factors for diseases like Alzheimer's disease, cancer, and diabetes.

6- Keep Bones Strong

Although nuts aren’t a great source of calcium, they’re packed with nutrients that keep bones strong. Vitamin E is essential for bone growth; almonds are also high in magnesium, which helps your body absorb calcium. With just 1 ounce serving you 20% of your daily need for each nutrient, nuts make a healthy addition to any diet. And unlike meat and other dairy products, nuts are entirely cholesterol-free.

7- Protect Against Dementia

New research indicates that consuming nuts may lower your risk for age-related cognitive decline, including dementia. A study published in Neurology measured dietary patterns and cognitive abilities over a 14-year period among nearly 4,000 seniors between 70 and 80 years old; those who ate nuts more than five times per week had a significantly lower risk of dementia and Alzheimer's disease compared to those who ate nuts less than once per month. Of course, more research is needed to fully understand how—and why—nuts seem to play such an important role in brain health. But it certainly doesn't hurt to enjoy them as part of a healthy diet!

8- Lower Cholesterol

Nuts contain a high amount of monounsaturated fats, which are considered good fats. They lower cholesterol, protect against heart disease, and reduce your risk for coronary heart disease. Overall, they’re heart-healthy food that can make a healthy diet even healthier.

9- Support Digestive Function

Digestive problems, such as irritable bowel syndrome (IBS), constipation, and heartburn are common conditions. Incorporating nuts into your diet may help to alleviate these symptoms because of their high fiber content. In fact, a study published in Alimentary Pharmacology & Therapeutics showed that individuals with IBS experience less abdominal pain when consuming nuts on a regular basis. When you're eating fewer processed foods—and more fresh fruits and vegetables—you're naturally adding more fiber to your diet. Research suggests that boosting your intake of insoluble fibers is particularly beneficial for digestion: In one report, participants who consumed 10 grams or more daily experienced a 28 percent improvement in symptoms associated with constipation compared to those who didn't change their diets.

10- Have Anti-Inflammatory Properties

It is well documented that nuts reduce inflammation; therefore, increasing their consumption can help control symptoms associated with conditions like rheumatoid arthritis and osteoarthritis. Nuts are also rich in minerals like magnesium, manganese, zinc, and selenium which have antioxidant properties. These nutrients work together to activate enzymes that deactivate inflammatory molecules. The healthy fats in the nuts act as carriers for these nutrients, delivering them straight to tissues where they’re needed most.