Health Benefits of Nut Consumption

This review summarizes research on the health benefits of nut consumption, highlighting their nutrient-rich profile including unsaturated fats, fiber, vitamins, and antioxidants. Regular nut intake is associated with reduced risks of heart disease, diabetes (in women), and gallstones, while also lowering cholesterol and inflammation. Nuts do not promote weight gain and may aid in weight management. Their unique bioactive components positively affect cardiovascular and metabolic health, supporting their inclusion in healthy dietary patterns like the Mediterranean diet, which offers diverse chronic disease prevention benefits.

Incorporate a moderate daily serving of nuts (30 g/day) into your diet to support heart and metabolic health without causing weight gain. This advice is based on consistent findings from epidemiological studies and interventional trials. However, effects may vary depending on individual health conditions and nut types consumed. Those with nut allergies or specific dietary restrictions should consult a healthcare provider before adding nuts to their diet.