10 Incredible Properties of Nuts

November 8, 2019
Nuts are a source of vitamins and nutrients that help your body develop correctly by strengthening your immune system and preventing disease.

Nuts in all their varieties originated from the walnut tree, native to Asia Minor and Europe. They can be eaten raw or as an added ingredient in recipes and desserts. 

Nuts have a unique shape that looks a bit like the human brain. The meat is usually white, with a thin, brown inner shell, and then a final hard and thick outer shell.

Nutritional properties of nuts

Though some people avoid nuts because they are high in calories, nuts are a great source of essential nutrients. They are categorized as a health food that promotes wellness. According to information published in Nutrients magazine, nuts provide:

  • Protein
  • Healthy fats
  • Fiber
  • Antioxidants
  • Sterols
  • Minerals (sodium, potassium, phosphorus, iron, zinc, magnesium, calcium)
  • Vitamins B and E

Although nuts are small and sometimes hard to open thanks to their hard shells, they are delicious foods with lots of benefits for your body’s healthy development.

The 10 incredible benefits of nuts

Nuts have become one of the most popular snacks in the world. You can use them in all kinds of sweet or savory recipes, but there are plenty of people who prefer them just as they are. After all, nuts are filling and they won’t ruin your diet.

While nuts do have a somewhat high-fat content, most of it is healthy fat. They are also a great source of protein and dietary fiber, both important for a healthy and balanced diet. Next, we’ll take a look at the ten most important benefits of nuts.

1. They’re anti-inflammatory

properties of nuts

According to a study in Maturitas Journal, nuts are a natural anti-inflammatory. As a result, nut consumption can reduce the risk of chronic illness and premature cell aging.

Visit this article: 7 reasons to eat more nuts

2. They help prevent cardiovascular disease

Eating nuts can help reduce your risk of cardiovascular disease. According to a study from Nutrition Research, this food can help lower high levels of all types of cholesterol, except the so-called “good” cholesterol, or HDL.

Everyone knows that high cholesterol is a risk factor for cardiovascular diseases like atherosclerosis, heart attack, and stroke. So nuts, with their high healthy fat and fiber content, can protect your heart.

3. They can improve blood circulation

Improved circulation

In addition to better care of your heart, nuts are also useful for improving your circulation. This is thanks to the concentration of the vitamin B3 they contain.

In fact, a recent study in Nutrients magazine found that eating nuts can improve vascular function. They can also help relax your blood vessels, which lowers your risk of suffering from cardiovascular problems.

Do you want to know more? Heart disease doesn’t just affect your heart

4. They can help you lose weight

In spite of being high in calories, moderate nut consumption can actually help you lose weight. While they don’t help you burn fat, they help you control your appetite so you can limit your calorie intake.

A study published in the Asia Pacific Journal of Clinical Nutrition found that:

“…trials contrasting weight loss through regimens that include or exclude nuts indicate improved compliance and greater weight loss when nuts are permitted.”

5. They improve your nervous system

Improve your nervous system
The vitamins and omega-3 and 6 fatty acids found in nuts stimulate your nervous system function and improve the health of your neurons and overall brain activity.

A study published in Plant Foods for Human Nutrition also found that nut consumption can improve memory and increase your learning capacity.

6. They boost your immune system

The antioxidants and vitamins (B and E) found in nuts are beneficial for your immune system. Consequently, they have a positive effect on the immune system response to pathogens.

7. Liver problems

Treat liver problems
Liver disease can seriously damage your liver by impairing or stopping its function. It’s important to learn which foods can cleanse and protect this organ to keep it from being damaged.

According to a publication from the World Journal of Gastroenterology, nuts are a great choice for liver health because they protect against diseases like non-alcoholic fatty liver disease.

8. They prevent osteoporosis

Osteoporosis is a condition that decreases bone mass, causing your bones to become thin, weak, and fragile. You have a greater chance of developing osteoporosis if you are deficient in minerals like copper, calcium, and magnesium.

Luckily, nuts are rich in these minerals and are a great choice for bone health. They are among the foods most highly recommended to protect your bones from structural weakening due to aging.

9. They improve your mood

Improve your mood
Stress, fatigue, and bad moods can sometimes be related to a lack of certain nutrients. Some people might reach for something sweet during stressful times but nuts and seeds can be equally effective.

The natural sugars, vitamins, and antioxidants found in nuts can improve your mood, so eating a serving a day is great for reducing stress.

10. They’re great for your skin

You need vitamin E to maintain healthy, soft, and young-looking skin, and you can find it in nuts. Masks and oils made from nuts will provide your skin with complete care.

The risks of eating too many nuts

As with any other type of food, you should always consume nuts in moderation.

It’s a good idea to talk with a nutrition expert first to determine how much you should consume on a daily basis.

If you eat too much it can trigger the development of kidney stones, due to high amounts of oxalic acid.


As you can see, moderate nut consumption is great for your health. It’s also important to eat a balanced diet and get plenty of exercise. A healthy lifestyle will help you get the most out of the nutritional benefits of nuts.

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