Benefits of nuts

Nuts are small but very powerful foods. Eating them regularly (in moderate amounts) offers many health benefits:
🥜 Nutritional Benefits
Rich in healthy fats – Mostly unsaturated fats that support heart health
Good protein source – Helps with muscle repair and satiety
High in fiber – Aids digestion and helps control blood sugar
Packed with vitamins & minerals – Including vitamin E, magnesium, zinc, potassium, and selenium
❤️ Heart Health
Lower bad cholesterol (LDL)
Reduce risk of heart disease and stroke
Help control blood pressure
🧠 Brain & Mental Health
Support brain function and memory
Reduce inflammation and oxidative stress
Some nuts (like walnuts) are rich in omega-3 fatty acids
⚖️ Weight Management
Promote fullness, reducing overeating
Improve metabolism despite being calorie-dense
🩺 Disease Prevention
Lower risk of type 2 diabetes
Reduce chronic inflammation
May lower risk of certain cancers
🌰 Benefits of Specific Nuts
Almonds – Good for skin, bones, and blood sugar control
Walnuts – Excellent for brain and heart health
Cashews – Support immunity and iron levels
Pistachios – Aid eye health and weight control
Brazil nuts – Very high in selenium (good for thyroid health)
✅ How to Eat Nuts Healthily
A handful per day (about 28–30 g)
Choose unsalted and unroasted when possible
Avoid sugar-coated or heavily salted varieties