One of the Healthiest Foods You're Probably Not Eating Enough

Despite being one of the healthiest foods available, nuts are often under-consumed. Only about 5% of the global population enjoys them weekly. This is surprising, given the numerous health benefits nuts offer.

So, why are nuts so beneficial? Despite their high-calorie content, nuts are a powerhouse of nutrition. They are rich in plant-based proteins, healthy unsaturated fats, and fiber. Additionally, nuts are packed with essential vitamins such as folate, niacin, and vitamins B and E. They also provide vital minerals like copper, magnesium, potassium, and zinc. Furthermore, nuts contain phytochemicals such as flavonoids and polyphenols, which are known for their antioxidant properties, helping to protect cells from damage.

Research consistently shows that nuts are protective of heart health. For instance, the Predimed study, which followed over 7,000 high-risk individuals for five years, revealed that a Mediterranean diet enriched with nuts reduced overall mortality by an impressive 39%. Other significant studies, including the Adventist Health Study and the Nurses' Health Study, have found that regular nut consumption can lower the risk of cardiovascular disease by 30% to 50%. These findings highlight the importance of integrating nuts into a balanced diet.

When it comes to enjoying the benefits of nuts, the quantity consumed plays a vital role. Experts recommend a daily intake of 40-60 grams of nuts to maximize health advantages. This amount can assist with weight management, support heart health, and lower health risks. Interestingly, the specific type of nut may be less crucial than the total quantity consumed.

Among the various types of nuts, walnuts stand out for their heart-healthy properties, boasting an excellent balance of omega-3 and omega-6 fatty acids. Other nuts, such as Brazil nuts, are also nutritious, providing high levels of selenium, while peanuts should be consumed cautiously due to their tendency to be sold as salted snacks. Choosing unprocessed, untreated nuts is advisable for optimal health.

While nuts are high in fat, they are unlikely to lead to weight gain. Research indicates that not all calories have the same effect, and many studies confirm that eating nuts does not necessarily cause obesity.