As teenagers grow, their bodies require more and more nutrients to support their ever-changing hormones and growth rate.

A diet that lacks important vitamins and minerals can lead to a range of health problems and has the potential to hinder a teenager’s growth, both mentally and physically. Another important aspect of a healthy diet at this age is to have the perfect balance of macronutrients and micronutrients.

Nuts are an excellent source of such nutrients, and adding them to a teenager’s diet can have a positive impact on their growth and development.

1. Promotes A Healthy Heart

Studies show that nuts, including almonds, walnuts, and pecans, contain healthy fats such as omega-3 fatty acids, and these fats have been shown to improve cholesterol levels and lower the risk of developing heart disease.

Additionally, nuts have essential nutrients that support heart function, such as magnesium, which helps regulate heart rhythm.

2. Helps Manage Weight

Nuts are packed with fiber, protein and healthy fats, all of which are known to contribute to satiety and ultimately, help manage weight.

Though nuts are high in calories, research suggests that people who regularly consume nuts are less likely to be overweight as they are more likely to have a better-balanced diet overall.

3. Boost Brain Function

Nuts contain high levels of vitamin E, an essential nutrient that protects cells and tissues from damage. Vitamin E has also been linked to healthy brain function and may have a critical role in preventing cognitive decline.

Studies have suggested that diets high in vitamin E may lead to improved memory, concentration, and overall cognitive function.

4. Promote Healthy Skin

Nuts are an excellent source of vitamin E, which has also been linked to skin health benefits. Vitamin E helps protect the skin from sun damage, reduces skin inflammation, and helps support healthy and glowing skin overall.

Brazil nuts, in particular, are a great source of the mineral selenium and have been shown to protect the skin from harmful UV rays and help prevent skin cancer.

5. Can Improve Bone Density

Nuts are a rich source of several important minerals that have been associated with bone health, such as calcium, magnesium, and phosphorus.

Studies have shown that a diet rich in nuts can lead to an improvement in bone density and a reduction in the risk of fractures later in life.

6. Lowers Diabetes Risk

Frequent nut consumption has been linked to reduced risk factors for type-2 diabetes, such as elevated blood sugar and inflammation. One study showed that eating just 30 grams of nuts per day reduced the risk of diabetes by 30%.

7. Helps with Mood and Mental Health

A healthy diet is associated with better mental health, and adding nuts to one’s diet is a great part of this. Nuts contain a range of nutrients that are beneficial to the brain, including healthy fats and amino acids.

Research has shown that some nuts, including cashews and almonds, contain tryptophan, which has been linked to improved mood. Additionally, some studies suggest that consuming nuts can help reduce symptoms of depression and anxiety.

8. Promotes Better Athletic Performance

Some nuts, such as almonds and cashews, are packed with protein, which is essential for muscle building and repair. Additionally, nuts are high in energy-dense calories, making them an excellent source of energy for athletes.

Consuming nuts before or after exercise may help reduce muscle soreness and optimize recovery time.

9. Assists In Digestion

Nuts are an excellent source of dietary fiber, which plays a crucial role in maintaining healthy digestion. Fiber helps promote regular bowel movements, reduces constipation, and can prevent bloating and other digestive issues.

10. Enhances Nutrient Absorption

Nuts are high in fat, which may sound unhealthy, but it helps with nutrient absorption. Some vitamins, such as vitamin E, are better absorbed when consumed with healthy fats.

Additionally, some minerals, such as magnesium, are better absorbed when consumed with other nutrients found in nuts.

Conclusion

Incorporating a variety of nuts into a teenager’s diet can be an excellent way to improve their overall health and well-being.

From promoting a healthy heart and skin to lowering diabetes risk and assisting with digestion, the benefits of adding nuts to one’s diet are vast. Nuts are a convenient and easy-to-eat snack at any time of day, and they can be added to meals for some additional crunch and flavour.

So, if you want to give your teenager a head start towards a healthy lifestyle, including nuts in their diet is an excellent place to start.