Nuts are associated in the minds of many as being an enemy of dieting because they are known to be rich in fats and calories.
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But nutritionist Gabriella Peacock challenges this notion. She says nuts offer a quick and easy way to boost health, with benefits ranging from strengthening immunity and protecting cells from damage to preventing heart disease.
To find out which types offer the greatest benefits and how much you should actually eat, here's what the experts say.
Caution might seem logical, as a small handful of almonds contains over 150 calories, and Brazil nuts are among the plant-based foods richest in fat. But research shows that these calories don't behave like the empty calories in biscuits or potato chips. We don't absorb all the fat; about one-fifth of the calories in almonds and walnuts don't reach the bloodstream because the fat remains trapped within the fibrous cell walls and passes through the digestive system. Their combination of protein, fiber, and unsaturated fats also helps keep hunger in check and stabilizes blood sugar, reducing the likelihood of snacking later. In fact, a review of weight-loss studies found that participants who included nuts in their diets sometimes lost more weight than those who excluded them. Nuts can support weight management when eaten in reasonable amounts—around 30 grams per day.
Walnuts are exceptionally rich in omega-3 fatty acids, protein, and polyphenols, which is why they are often referred to as "brain food." A study at the University of Reading found that young adults who added just 50 grams of walnuts to their breakfast experienced faster reaction times and sharper memory throughout the day. Omega-3 fatty acids are believed to help protect against Alzheimer's disease and stroke.
Brazil nuts are one of the richest sources of selenium, an essential element for thyroid health. According to Peacock, selenium is a very good antioxidant and a vital mineral for hair health. Men need about 75 micrograms daily, and women need 60; just one or two nuts provide the full requirement. However, experts warn against excessive consumption, as too much selenium can be toxic. Despite their high saturated fat content, Brazil nuts also contain magnesium, copper, and phosphorus, and one small study even suggested that a single monthly serving may lower cholesterol faster than statin medications.
Almonds are rich in fiber; a 30-gram serving provides about 4 grams, which promotes gut health, immunity, and digestion, leading to a more diverse gut microbiome and regular bowel movements. Adequate fiber also helps you feel full for longer, reducing the risk of overeating. Almonds are also rich in vitamin E; a 30-gram serving contains slightly more than 7 micrograms, double the recommended daily intake for adults. Studies have linked higher almond consumption to lower rates of heart disease, Alzheimer's, and cancer.
Pecans help prevent heart disease by lowering "bad" cholesterol (LDL), which accumulates in the arteries and increases the risk of heart attacks and strokes. A study reviewing more than two decades of research concluded that those who consumed 30 to 60 grams daily had lower levels of this cholesterol, thanks to its high vitamin E content, which prevents it from converting into a toxic, inflammatory form.
Nut butters have become increasingly popular, with almond, hazelnut, and pistachio butters marketed as healthier alternatives to peanut butter, and they do indeed provide protein, fiber, and good fats. However, not all butters are created equal; many are loaded with palm oil or sugar. It's best to look for one made with 100% nuts and just a pinch of salt. Because they are so concentrated, a tablespoon can contain the equivalent of several handfuls of nuts, which can quickly add up to a few calories.
Nuts are beneficial on their own, but they can be combined with other foods to enhance nutrient absorption. Combining them with berries or oranges boosts iron absorption, while sprinkling them on yogurt provides a complementary range of amino acids, in what is known as protein synergy.
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