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What happens to your body if you eat nuts every day

What happens to your body if you eat nuts every day Illustrative photo (Photo: Freepik)
Author: Daria Shekina

What makes nuts very beneficial has long been a confirmed fact. But what exact advantages do they offer for health, and what happens to the body if eaten daily?

Eat This, Not That provides the answers.

Nuts enrich the body with antioxidants

By consuming nuts, you provide your body with an antioxidant boost.

"In fact, the antioxidant capacity of pistachios rivals that of popular antioxidant-containing foods, including blueberries, pomegranates, cherries, and red wine," says nutritionist Lauren Manaker.

She adds that a diet rich in antioxidants can help protect healthy cells from damage caused by free radicals in the body.

Provide essential nutrients

For many people, adding nuts to their daily diet allows them to obtain the necessary amount of essential nutrients.

In a study published in Nutrients, scientists found that replacing meat with walnuts improved the overall nutritional profile, including increased consumption of omega-3 fatty acids, fiber, and several vitamins and minerals, with a significant decrease in cholesterol and vitamin B12.

For a positive effect, replacing just 15% of meat consumption with walnuts is sufficient.

Enhance brain health

Regular consumption of nuts improves brain health and may reduce the risk of cognitive decline.

Nuts are beneficial for brain health as they are rich in essential nutrients like omega-3 fatty acids, antioxidants, and vitamin E, which can help protect brain cells from oxidative stress and inflammation.

Nuts are a good source of various minerals such as magnesium and zinc, which play an important role in cognitive functions and memory.

Different nuts have varying levels of these essential nutrients. For example, walnuts have the highest concentration of omega-3 fatty acids, while almonds and Brazil nuts contain the most vitamin E.

Improve mood

Studies have shown that consuming a portion of nuts per day significantly improves the condition in cases of depression.

This can be explained by the fact that the amino acid profile of nuts is beneficial for the brain, and omega-3 fatty acids, which are neuroprotective, are crucial for health.

Make dishes more filling

Adding a handful of nuts to yogurt not only enhances the flavor but also increases satiety by enriching the food with fiber, healthy fats, and proteins.

Satiety is the measure of how long you remain full after eating, influenced by hormonal changes and blood sugar fluctuations after meal intake. The key to satiating food lies in fiber, fat, and protein. Despite their small size, nuts have significant nutritional value as they contain all three components: fat, fiber, and protein.

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