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8 Health Benefits of Nuts

What Are Nuts?

 

Nuts are technically considered a fruit. However, unlike most types of fruit, they aren't sweet and are high in fat.

 

They contain a hard, inedible outer shell that usually needs to be cracked open to release the fruit inside.

 

Fortunately, you can buy most nuts from the store "pre-shelled" so that you don't have to crack them open yourself.

 

Here is a list of some of the most commonly consumed nuts:

 

Almonds

Brazil nuts

Cashews

Hazelnuts

Macadamia nuts

Pecans

Pine nuts

Pistachios

Walnuts

 

Although peanuts are technically legumes like peas and beans, they are often referred to as nuts because they have similar nutrition profiles and characteristics.

 

Now let's look at the top 8 health benefits of eating nuts.

 

1. Nuts Are a Great Source of Many Nutrients

Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains (1):

 

Calories: 173

Protein: 5 grams

Fat: 16 grams, including 9 grams of monounsaturated fat

Carbs: 6 grams

Fiber: 3 grams

Vitamin E: 12% of the RDI

Magnesium: 16% of the RDI

Phosphorus: 13% of the RDI

Copper: 23% of the RDI

Manganese: 26% of the RDI

Selenium: 56% of the RDI

 

Some nuts have higher amounts of certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the RDI for selenium (2).

 

The carb content of nuts is highly variable. Hazelnuts, macadamia nuts and Brazil nuts have less than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.

 

That being said, nuts are generally an excellent food to eat on a low-carb diet.

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