8 Health Benefits of Nuts

Nuts are a very popular food.

They’re tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan.

Despite being high in fat, they have a number of impressive health and weight benefits.

Here are the top 8 health benefits of eating nuts.

What Are Nuts?
Nuts are seed kernels that are widely used in cooking or eaten on their own as a snack. They’re high in fat and calories.

They contain a hard, inedible outer shell that usually needs to be cracked open to release the kernel inside.

Fortunately, you can buy most nuts from the store already shelled and ready to eat.

Here are some of the most commonly consumed nuts:

Brazil nuts
Macadamia nuts
Pine nuts
Though peanuts are technically legumes like peas and beans, they’re usually referred to as nuts due to their similar nutrition profile and characteristics.

Nuts are edible, high-fat seed kernels enclosed by a hard shell. They’re widely eaten as a snack food or used in cooking.

  1. A Great Source of Many Nutrients
    Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains (1):

Calories: 173
Protein: 5 grams
Fat: 16 grams, including 9 grams of monounsaturated fat
Carbs: 6 grams
Fiber: 3 grams
Vitamin E: 12% of the RDI
Magnesium: 16% of the RDI
Phosphorus: 13% of the RDI
Copper: 23% of the RDI
Manganese: 26% of the RDI
Selenium: 56% of the RDI
Some nuts are higher in certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium (2).

The carb content of nuts is highly variable. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.

That being said, nuts are generally an excellent food to eat on a low-carb diet.

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