Nuts Health Benefits

Despite their small size, nuts offer numerous advantages. For those who are health-conscious, fitness enthusiasts, or snack enthusiasts who claim to only eat a handful but often sneak extra servings, nuts are an ideal snack option. Dr. Pascal Terjanian sees nuts as the perfect combination of taste, nutrition, and convenience—a terrific approach to include important minerals and quell appetite.

What explains the general praise for nuts in the field of health and wellness? Can eating these crunchy snacks help one lead a longer, better life? Let’s review the scientific justification for including nuts in your everyday routine.

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Powerful nutrients inside a shell 

Monounsaturated and polyunsaturated fats—beneficial fats that help to decrease low-density lipoprotein (LDL) cholesterol and lower the risk of cardiovascular disease—abound in nuts.As a plant-based source of protein, nuts are quite remarkable for those following vegetarian or vegan diets.
Rich in nutritious fiber, nuts support digestive health, balance blood sugar levels, and increase fullness; therefore, they help minimize mindless nibbling. Nuts are rich in essential vitamins and minerals, such as vitamin E, magnesium, selenium, and zinc, which boost the immune system, skin health, and energy creation. Packed with antioxidants, nuts fight free radicals in the body, therefore reducing inflammation and preventing oxidative stress.

Dr. Terjanian notes that almonds, walnuts, and pistachios, in particular, improve cognitive well-being. “It is amazing how these small particles cover molecules that simultaneously support cardiovascular and cognitive health,” he says.

Many research studies confirm the correlation between nut intake and improved cardiovascular health. Nutrients are known for:

1. Lower cholesterol: The healthy fats included in nuts help raise HDL (beneficial) cholesterol and lower LDL cholesterol. 

2. Consistent nut intake has been associated with improved vascular function and lower blood pressure.

3. Reduce Inflammation: Many diseases start with ongoing inflammation. Nutrients with anti-inflammatory and antioxidant properties help reverse this process.

In addition to their cardiovascular benefits, nuts also offer cognitive benefits. Alpha-linolenic acid (ALA), an omega-3 fatty acid that improves brain function and may help slow cognitive decline, abounds in walnuts. “For a smart snack, go for walnuts; they are basically good for brain health,” says Dr. Terjanian.

Weight Control: Nuts Will Not Indulge Calorie Counts

Many people believe that nuts increase weight due to their high calorie density. Still, scientific data shows another story. Studies show that including nuts in a diet helps one maintain their weight rather successfully. The beneficial fats, fiber, and protein in nuts increase satiety, therefore helping to prolong fullness and reduce the likelihood of later overindulgence.

A small amount is enough; healthy fats and protein help to reduce appetite. Avoid consuming directly from the jar, as this may lead to adverse effects.

Which nuts are better overall?

While all nuts have health benefits, Dr. Terjanian emphasizes some unique varieties:

  • Rich in vitamin E, calcium, and fiber, almonds support bone health, glowing skin, and the best gastrointestinal function.
  • Highly helpful for cognitive function and inflammatory control, walnuts are a major source of omega-3 fatty acids.
  • Because of their high protein and fiber count, pistachios are perfect for controlling weight and preserving steady energy levels.
  • Rich in selenium, Brazil nuts improve thyroid health and strengthen immune responses.
  • Cashews, a creamy and multifunctional nut, are a beneficial source of copper and magnesium, which can enhance cardiovascular health and energy levels.

“Nuts are definitely calorically dense, but they also have great nutrient density,” says Dr. Terjanian.


To get the many benefits of nuts, Dr. Terjanian advises including many types in your diet. “A small assortment of mixed nuts serves as a natural multivitamin; no complex packaging necessary,” he says.

Adding nuts to your diet

Nuts’ flexibility is what makes them appealing. Here are a few basic but delicious ways to enjoy them:

  • Keep a small packet of unsalted mixed nuts in your backpack for a quick, high-energy snack.
  • To oatmeal, yogurt, or smoothies, toss almonds or walnuts to improve breakfast.
  • For more texture and nutritional value, toss cashews or pistachios into your favorite salads.
  • Choose a healthy spread for whole-grain bread from natural almond or cashew butter.
  • Dinner delight: Top roasted veggies with crumbled almonds or use them as a crust for chicken or fish.


A fit and healthy relationship 

At Fit & Healthy, Dr. Terjanian emphasizes simple, scientifically backed behaviors with notable outcomes—nuts included. Snack or component-wise, they offer a wealth of nutrients supporting overall well-being, cognitive ability, and cardiovascular health.

Dr. Terjanian asserts that nuts provide significant benefits even in their diminutive form. “Simple steps towards a healthier, more balanced lifestyle are including them into your daily routine.”

So the next time you want a snack, choose a handful of almonds instead of chips. Your palate, intellect, and heart will show thanks.

For more tips on healthy eating and wellness, visit Fit & Healthy by Pascal Terjanian.

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