Nuts: a Healthy Addition to Your Diet

Most people avoid eating nuts because they're not appetizing or because of their price. However, nuts are a wonderful food. 
Nuts: a Healthy Addition to Your Diet

Last update: 08 January, 2019

Nuts can be a really healthy addition to your diet. After all, people who watch their health have already included it in their diets. They’re great at any time of day just as they are or prepared in a number of ways with other ingredients.

Eating nuts as a snack is a great way to nourish and take care of our body. Luckily, there are new combinations being discovered each day that make them more and more appetizing.

The characteristics and benefits of nuts

Healthy Addition to Your Diet

Nuts are actually seeds. They have a hard shell that covers the edible portion. In their natural state, without any human intervention, they contain less than 50% of water.

They’re a well-rounded food source, are energizing, and boast nutrients that the body needs. Among those nutrients are vitamins A, E and B, omega-3 fatty acids, zinc, calcium phosphate, magnesium, copper, iron and proteins.

Plus, nuts also contain antioxidants. Their antioxidant content makes them highly recommendable for a healthy diet in addition to preventing cardiovascular diseases and others that are linked with aging.

Nutritional experts recommend eating raw nuts and avoiding those that come toasted or fried. Cooking processes reduce their nutritional value and can even make them harmful for health because of the cholesterol levels that they imply. Also, salted nuts can lead to harmful salt consumption levels. Therefore, you should opt for raw nuts.

The world has a wide variety of nuts, whose names, shapes and characteristics differ according to the region or country of origin.

However, some are known universally for their beneficial properties, whether they’re eaten raw, in drinks or in other forms.


  • Nuts are a perfect ally for a stronger skeletal system. Their high calcium content makes them perfect for people who need extra calcium.
  • They have a high fiber percentage. They prevent problems such as constipation and diverticulitis, among others.
  • They’re a sound source of protein and fatty acids, which are essential substances for a healthy cardiovascular system.
  • The antioxidant effects of almonds prevent degenerative diseases.
  • While they’re a fatty and high-caloric food, scientific studies show that almonds don’t make us fat.


chopped walnuts

  • They provide more protein than meat without the harmful fat.
  • Their omega-3 fatty acid content makes them great for people who suffer from arthritis and skin problems.
  • Many specialists believe walnuts have cancer prevention qualities.
  • They nourish your brain, nervous system and heart. Their powerful stress-fighting elements help us relax and help ensure a repairing sleep.
  • As in the case of almonds, they don’t make us fat.  


  • Pistachios have a high vitamin content, more so than other nuts.
  • They provide nutrients that energize as well as plenty of protein and vegetable oils.
  • These nuts are rich in minerals that you can’t find in other foods such as copper, manganese, potassium, fiber, phosphate and magnesium.
  • Pistachios help prevent cancer and diabetes in addition to aiding in weight loss, lowering cholesterol and improving the cardiovascular system.



  • Chestnuts contain fiber, proteins and carbohydrates. They’re great for diets not only because of their nutritional properties, but also for their filling effect.
  • Similar to pistachios, they’re a great source of minerals, which offer rebuilding and anti-inflammatory effects.
  • They have benefits for stomach and intestinal disorders such as gastritis, ulcers and diarrhea.
  • Overall, they improve brain function and physical efficiency.


  • These are a wonderful source of vitamins A, B and C, potassium, calcium, magnesium, phosphate and flavonoids. Hazelnuts improve blood circulation and help brain health.
  • They have healthy fats, which help control bad cholesterol while increasing good cholesterol.
  • Hazelnuts boast vegetable protein, which offers our body energy and mental efficiency. Protein repairs bone and muscle cells, and others from damaged organs.
  • Because they’re high in calories, you should consume them in moderation if you want to avoid weight gain.

Pine nuts

pine nuts

  • Thanks to their vitamin E and zinc content, pine nuts are great for cardiovascular health.
  • They provide significant amounts of fiber, which helps keep your intestines running smoothly.
  • Pine nuts are rich in zinc, which makes them wonderful for fertility, especially for men.
  • They help strengthen the immune system naturally.
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