In general, nuts are good sources of fat, fiber and protein.
Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat.
Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.
Many studies have investigated the health benefits of increased nut intake.
One meta-analysis of 33 studies found that diets high in nuts do not significantly affect weight gain or weight loss (1Trusted Source).
Yet, despite having little effect on weight, many studies have shown that people who eat nuts live longer than those who don’t. This may be due to their ability to help prevent a number of chronic diseases (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
For example, nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels (6Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source).
In fact, one study in over 1,200 people found that eating a Mediterranean diet plus 30 grams of nuts per day decreased the prevalence of metabolic syndrome more than a low-fat diet or a Mediterranean diet with olive oil (10Trusted Source).
Furthermore, nuts may reduce your risk of other chronic diseases. For example, eating nuts may improve blood sugar levels and lower your risk of certain cancers (11Trusted Source, 12Trusted Source).