Health Benefits of Eating Nuts to Prevent Diseases

Nuts have a significant nutritional value in a well-balanced diet. All type of nuts has several essential health benefits in protecting against diseases. Nuts are one of the most beneficial foods for cardiovascular health. So, nuts must be an integral part of our daily nutrition.

Nuts have a unique combination of oil, proteins, carbohydrate, vitamins, and dietary minerals, giving it a unique place in our diet for its ability to protect against diseases. Americans began to appreciate hazelnuts’ value during the Civil War because it provided the soldiers with nutritious, energy-rich food.

Health benefits of eating nuts

Eating only 25-30 gram every day is enough for daily vitamin E needs and an excellent way of protecting against heart and cardiovascular diseases.

Walnut, Hazelnut, Cashew, Brasil, Macadamia, Almond, and their oils are consumed most.

Eating nuts protects from heart disease and cancer.

Daily consumption of nuts is the best source for Vitamin E, which is essential for the healthy heart muscles and other body muscles. It also helps the healthy functioning of the reproduction system. Vitamin E prevents the formations of bad (LDL) cholesterol. Therefore, it serves as protection against arterial inflammation. Another benefit of Vitamin E is its antioxidant effect that is to prevent cell damage. It’s one of the factors which may be one of the bases for developing cancer.

What vitamins and minerals are in nuts?

Apart from vitamin E, also B1, B6, C, and H vitamins are in nuts. These vitamins are essential in healthy blood formation and mental health, especially for people with stress and children in the development age.

Nuts contain Beta-sitosterol

It’s decreasing LDL cholesterol and reducing the size of an enlarged prostate, and maybe preventing prostate cancer as well.

Nuts contain 60-70 % of oil. This structure provides not only energy. Also, it is necessary to carry the fat-soluble vitamins.

Oleic acid decreases cholesterol by 26,2%, regulates the blood sugar, increases the protective Apoprotein A-1 for vein diseases by 25%, and decreases risky Apoprotein B by 7,5%.

Another essential fatty acid in nut oils is Linoleic Acid. Linoleic acid plays a significant role in the growth and healthy development of body orgasms.

The fiber and oil content ensure proper daily bowel movement.


It is essential for healthy bones


It is indispensable for red blood cells and hemoglobin production.


Zinc has a role in the functioning of sexual hormones, promoting proper growth, and support for the immune system


It is necessary for the appropriate functioning of the heart muscles, the whole muscle system, and the nervous system.


The most crucial magnesium roles are to contribute to the body’s energy supply, healthy functioning of the muscles, bones, and nerves.


Also necessary for the production of red blood cells and hemoglobin.


Antioxidant. It also fortifies the immune system and regulates thyroid function.

Consuming nuts every day is important for a healthy life.

Eating only 25 – 30 grams a day can be excellent protection against many diseases. If you regularly consume nuts, you are much less likely to develop hypertension, high blood cholesterol levels, indigestion, cardiovascular problems, diabetes, joint problems, osteoporosis, or dementia.

Don’t eat too much

One of the most significant benefits of nuts is that they protect from diseases and help you in your weight loss diet. Unfortunately, eating too much of them will lead to bloating and weight gain.