What do Nuts Contribute to Your Diet?

Adding nuts to your diet can give you countless benefits that we will share in this article. Find out what they are!
What do Nuts Contribute to Your Diet?
Elisa Morales Lupayante

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Last update: 15 December, 2022

The world is full of lots of food trends.

Nuts are becoming more and more popular in today’s diet trends. They’re an excellent alternative to add to your meals and an ideal option for snacking. But have you ever asked yourself what nuts contribute to your diet?

We all care about our health. In this article, we we’ll highlight the importance of nuts in your diet.

Peanuts, pistachios, almonds, peanuts, pine nuts and hazelnuts… All nuts provide large amounts of nutrients and benefit the proper functioning of the body.

Let’s take a look at some of them.

The characteristics and benefits of nuts

Nuts are actually seeds wrapped in a hard shell. Without human intervention, they are made up of less than 50% water.

Nuts are so  nutritionally  complete that they provide your necessary daily energy.

They also contain antioxidants, an important component that helps eliminate toxins and prevent cardiovascular diseases and other conditions that are linked with aging. The healthy fats in them, along with the potassium, protect your blood vessels.

Overall, nuts contain some incredible nutrients. These include:

Because of these characteristics, we recommended that you eat them in their natural state and not the processed ones. In their processed state, they lose all their components and they become unhealthy. This is due to the amount of cholesterol, calories and fats that come from the chemical components.

Nuts contribute to improving your overall diet

For those who want to maintain their health and promote weight loss, nuts can be a great ally. Nuts are so beneficial for the body that everyone should eat them.
Nuts play an important role in the digestion process and for the immune system. Plus, they have good fats and help to level and control the functions of the different organs in the human body.

Why eat nuts to lose weight.

Less is always more

Everything in excess is harmful, and nuts are not an exception. Just because they have all of these benefits, that doesn’t mean you can eat them without controlling yourself.

We recommended that you eat them mid-morning and in the afternoon as a snack.

The right portions are:

  • 30 almonds
  • Between 8 and 10 walnuts
  • 30 peanuts
  • 30 pistachios

The Top 5 Nuts for Your Diet

1. Peanuts

First, peanuts contain folic acid and protein. They’re great for your heart thanks to their omega-6 fats and fibers.

You can eat them raw or in peanut butter, so you can put them on bread and crackers.


30 grams of peanut butter can contain 10 grams of protein, provides healthy calories, iron and calcium, making it an excellent option to add to your breakfast.

2. Walnuts

Walnuts are some of the best nuts for heart health because they contain so many omega-3s. Their polyunsaturated fats help to improve your cardiovascular health and they have vitamins, proteins and fibers.

Overall, they help with weight loss, because their antioxidant properties help reduce the feeling of hunger. Also, they help with constipation thanks to their soluble fiber and nutrients.

3. Pumpkin seeds

Pumpkin seeds are very beneficial for your health. They’re especially rich in cardiovascular properties. Plus, they contain antioxidants and are anti-inflammatory.

They even regulate sugar blood levels and the functions of organs such as the pancreas, so they’re highly recommended for those with diabetes.

Pumpkin seeds

Pumpkin seeds are also ideal for people suffering from depression, since they contain L-Tryptophan, explains the Dr. Navarro Clinic.

However, you should eat them in moderation.

4. Hazelnuts

These nuts are different from others because of their high concentration of vitamin E. They also contain fiber, calcium, magnesium, iron and zinc. Hazelnuts also have plant proteins such as arginine, which is favorable for immune and enzymatic functions.

These nuts provide energy, fiber and minerals necessary to prevent bone problems, injuries and risks of fractures.

Hazelnuts to lose weight.

5. Pine Nuts

Pine nuts are rich in vitamin B, which helps with correct neuromuscular function. Plus, they also contain vitamin E and antioxidants. They’re ideal for overcoming stress and combating diseases caused by the aging  naturally .

pine nuts

These five nuts are all excellent sources of energy. Plus, they’re all great for weight loss. Don’t underestimate their abilities when it comes to great nutrition.

Remember that losing weight depends on more than just diet. Exercising, drinking about eight glasses of water a day and watching what you eat are key to reaching your ideal weight. Healthy nuts are a valuable contribution.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Hall KD., Ayuketah A., Brychta R., Cai H., et al., Ultra processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metab, 2019. 30 (1): 67-77.
  • Jurado NI., Bulló M., Ferré MG., Ros E., et al., Cross sectional assessment of nut consumption and obesity, metabolic syndrome and other cardiometabolic risk factors: the PREDIMED study. PLoS One, 2013. ç
  • Dehghan M., Mente A., Zhang X., Swaminathan S., et al., Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. Lancet, 2017.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.