Nuts are known to be packed with vital nutrients, including healthy fats, fiber, vitamins, and minerals that provide incredible benefits to the body.

They are not only delicious and versatile but also have a range of therapeutic benefits that make them one of the most sought-after snacks for people of all ages.

Types of Nuts

There are several types of nuts, each with its unique benefits. Below are ten types of nuts, their health benefits, and nutritional values:.

Almonds

Almonds are high in monounsaturated fats, fiber, and vitamin E, making them an excellent snack for heart health. They are also rich in magnesium, which helps regulate blood sugar levels and blood pressure.

A serving of raw almonds contains 161 calories, 6 grams of protein, and 14 grams of fat.

Brazil Nuts

Brazil nuts are loaded with selenium, a mineral that can help protect against cancer and improve thyroid function. They also contain magnesium, copper, zinc, and vitamin E.

A single Brazil nut provides about 95 calories, 2 grams of protein, and 10 grams of fat.

Cashews

Cashews are rich in magnesium, monounsaturated fat, and protein, making them an excellent food for heart health. They also contain calcium, iron, and zinc. One serving of raw cashews contains 155 calories, 5 grams of protein, and 12 grams of fat.

Hazelnuts

Hazelnuts are a powerhouse of vitamins and minerals, including vitamin E, potassium, calcium, and magnesium. They contain monounsaturated and polyunsaturated fats that help regulate cholesterol levels.

A serving of raw hazelnuts contains 178 calories, 4 grams of protein, and 17 grams of fat.

Macadamia Nuts

Macadamia nuts are rich in healthy monounsaturated fats, magnesium, manganese, and thiamine. They are also a good source of antioxidants that help protect the body from oxidative stress.

A serving of raw macadamia nuts contains 200 calories, 2 grams of protein, and 21 grams of fat.

Pecans

Pecans are a rich source of essential vitamins and minerals, including vitamin E, manganese, copper, and zinc. They also contain antioxidants that help prevent heart disease and certain types of cancer.

A serving of raw pecans contains 193 calories, 3 grams of protein, and 20 grams of fat.

Pistachios

Pistachios are packed with protein, fiber, and essential nutrients, including vitamin B6, copper, and potassium. They also contain antioxidants that help boost immunity and ward off chronic diseases.

A serving of raw pistachios contains 159 calories, 6 grams of protein, and 13 grams of fat.

Walnuts

Walnuts contain high levels of healthy fats, making them an excellent food for heart health. They are also rich in antioxidants, fiber, and protein. A serving of raw walnuts contains 185 calories, 4 grams of protein, and 18 grams of fat.

Health Benefits of Nuts

Nuts have a range of therapeutic benefits that can significantly improve overall health. Here are some of the most significant health benefits of nuts:.

Reduces the Risk of Heart Disease

Nuts contain heart-healthy fats, fiber, and phytonutrients that help lower cholesterol levels and reduce the risk of heart disease.

A study published in the American Journal of Clinical Nutrition found that consuming nuts daily can reduce the risk of heart disease by up to 50 percent.

Protects Against Cancer

Nuts are packed with antioxidants, vitamins, and minerals that help protect the body against cancer.

A review of 36 studies found that eating nuts can lower the risk of colon cancer by up to 21 percent, and consuming just two handfuls of nuts weekly can reduce the risk of pancreatic cancer by up to 35 percent.

Promotes Brain Health

Nuts contain several nutrients that can promote brain health and reduce the risk of cognitive diseases such as Alzheimer’s and Parkinson’s disease.

The healthy fats and antioxidants found in nuts can improve blood flow to the brain and boost cognitive function.

Aids in Weight Loss

Nuts are high in healthy fats and protein, making them a perfect snack for weight loss. Eating nuts can help reduce appetite, boost metabolism, and keep you feeling full for longer periods.

Studies have found that people who consume nuts regularly tend to have a lower Body Mass Index (BMI).

Keeps Blood Sugar Levels in Check

Eating nuts can help stabilize blood sugar levels and reduce the risk of type 2 diabetes. The high fiber, protein, and healthy fats in nuts help slow down the absorption of carbohydrates, preventing blood sugar spikes and crashes.

A study found that consuming an ounce of nuts daily can reduce the risk of type 2 diabetes by up to 27 percent.