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A simple guide to nuts and their nutritional and health properties

Nuts are used in many sweet and savory dishes, including being included in a healthy diet, as nuts can be eaten alone as a healthy snack or to decorate cakes.



In our article we will discover which nuts are better, and which ones should not be missing in our daily diet, knowing their benefits and some of their harms if any.


Nuts are seeds that have low water content and contain an important and distinct proportion of healthy monounsaturated and polyunsaturated fats.

In order to achieve all the benefits of nuts, it is important to consume them raw and without adding any kind of spice or salt, as they are rich in antioxidants and help us prevent cardiovascular diseases, and they also help reduce harmful cholesterol levels and increase the level of good cholesterol.

They differ in taste from one type to another, as hazelnuts have a distinctive taste, just as walnuts, almonds, pistachios and cashews have a taste that distinguishes each variety from other varieties.

So what are the most important properties of nuts and its benefits, with some of its disadvantages.

Properties of nuts

Nuts are rich in healthy unsaturated fats, and contain fatty acids ( oleic and linoleic ), in addition to omega-3s.

It also provides a number of good mineral elements to the body, such as potassium, magnesium, calcium, phosphorous, iron, zinc, selenium and others, and among the most important properties are:

To fight cancer

Because nuts contain antioxidants (such as vitamins C and E), they are also rich in vitamins B1, B3, which are necessary to fight free radicals, which helps protect the body from cancer, and nuts help reduce the risk of prostate cancer, breast cancer and pancreatic cancer.

For heart health

Nuts contain the amino acid l-arginine, which provides many benefits for people with heart disease.

It helps to balance cholesterol levels in the blood, which is represented by improving levels of good cholesterol and lowering levels of harmful cholesterol by interfering with its absorption in the intestine, which helps to take it to protect the cardiovascular system, reduce the risk of heart attack, and protect against the development of atherosclerosis. It helps lower blood pressure.

Powerful antioxidants

Antioxidants are essential to health, as they help control how quickly free radicals are fought off that are age-related.

Nuts contain many unique and powerful antioxidants found only in some common foods and include juglone quinone, tellimagrandin tannin and morin flavonol 6.

And nuts contain a very powerful antioxidant, so the presence of polyphenols in nuts has an effect, as this lipoprotein prevents the oxidation process that leads to atherosclerosis in vivo.

For example, walnuts improve fat, increase endothelial function, and reduce inflammation, all without causing weight gain.

Relieves stress and protects bones

Nuts are excellent for reducing stress, fatigue and premenstrual syndrome, due to their folic acid content, which increases the body’s defenses.

They provide plant protein, and eating them with dried fruits is a good post-workout foods, in moderate amounts.

Nuts help protect bones from diseases such as osteoporosis, because they contain omega-3 fatty acids.

Weight control

Adding healthy amounts of nuts to your diet can help you maintain your ideal weight in the long term.

It also does not allow weight gain.

The fiber in nuts

Finally, nuts are rich in fiber, low in saturated fats, lots of unsaturated vegetable protein, proteins, and bioactive substances such as flavonoids.

This rich in fiber and moderate consumption of nuts helps control appetite and regulate intestinal transit.

Improving the reproductive health of men

One of the lesser known benefits of nuts is their effect on male fertility. Adding 75 grams (about half a cup) of walnuts daily to your meals greatly improves sperm quality, vitality, mobility and morphology.

Mental health

Nuts contain a number of neurotransmitter compounds including vitamin E, folic acid, melatonin, fats, and omega-3 antioxidants that are essential for brain health.

Eating foods that contain antioxidants such as nuts can reduce the impairment of oxidative stress that occurs with aging and improve cognitive functions (such as forgetfulness, dementia, and Alzheimer’s) and the motility that accompanies aging.

Protects against the deterioration of the health of type 2 diabetes patients

The fats in nuts are beneficial because they improve the metabolism of people with type 2 diabetes or adults who are overweight with type 2 diabetes, and eating a quarter cup of nuts per day significantly reduces insulin levels and blood sugar levels. . 

The most important types of nuts


Among the nuts we find almonds, cashews, hazelnuts, peanuts, walnuts, pine nuts, walnuts, pistachios, and sunflower seeds.


If you consume 23 almonds, you will have 1/3 of the necessary amount of Vitamin E that your body needs. Additionally, the almonds protect you from the risk of free radicals and absorb unnecessary fats.


  • This type of nuts works to stop the heartbreaking hunger that can attack us before dinner, for example we can add it to some types of salads or eat it raw or roast it.
  • It contains beneficial nutrients that help reduce the risk of muscle degeneration due to aging.
  • It is a source of vitamins, fiber, iron and antioxidants, which is why eating pistachios every day and in moderation gives us many benefits for our health.
  • It also helps in nourishing the brain and strengthening memory and can be given to children after being crushed soft, which enhances their intelligence.



Walnuts belong to the nut tree family, along with cashews, hazelnuts, pine nuts, and pistachios, each of which has its own unique nutritional profile.

A quarter cup of walnuts contain more than 90% of the daily value of the recommended omega-3 fats of vegetable origin, as well as large amounts of copper, manganese, molybdenum and biotin.

Walnuts also contain omega-3-alpha-linolenic acid, which is anti-inflammatory and can prevent blood clots from forming.

Consuming walnuts can aid mental health, including increased logical thinking in young adults.


It contains folic acid, which prevents heart disease and degenerative diseases, strengthens memory and reduces the chances of developing Alzheimer’s disease.

It also helps the blood flow in the blood vessels and reduces the severity of hunger a lot, and it can be consumed by crushing it and adding it to pasta or cake or eating it raw.


Although it belongs to the legumes, many people define it as a nuts.

 It contains a lot of folic acid, which aids in brain development and protects against cognitive decline in the elderly.

It is recommended for pregnant women and vegetarians because it contains folic acid, vitamin E, and a number of healthy fats.

Pine nuts

Pine nuts are rich in protein (about 31 grams per 100 grams), but eating too much of them causes some gastrointestinal pain and discomfort.


The calorie content of chestnuts is very low (about 200 calories per 100 grams) so they aid in weight loss and reduce appetite, however they are very rich in sugars and poor in protein and healthy fats.

sunflower seeds

This variety is tasty, but not very good because it comes with a lot of salt added to it, which is not healthy.

And if consumed raw and unsalted, it does not give much flavor.

Also, too much of it causes anemia.

The dangers of eating nuts

There is some scientific evidence that frequent and excessive consumption of nuts is associated with a lower risk of developing type 2 diabetes, and it is thought that it may be due to its anti-inflammatory activity so it should be eaten in moderate amounts.

The recommended daily amount is about one handful (12 to 15 grams) of nuts.

Ideas for incorporating nuts into your dishes

  • In fruit salads add any kind of season fruit (apples, pears, peaches) with almonds and orange juice.
  • In dairy products like yogurt, to make them more nutritious, eat curd with nuts.
  • In vegetable salads and to raise the nutritional level in them, add to the salad of watercress, cheese, and apples a handful of finely chopped cashews or a handful of toasted pine nuts with balsamic vinegar, oil and salt.
  • Roast almonds or pine nuts in the oven, or fry them in oil or butter and sprinkle them over the dishes you prepare, such as rice with peas and meat, or the frick plate, or kabsa.
  • There are also some customs that a sticky drink called (boiled caraway) is presented at birth, and a group of raw and crushed nuts such as almonds, walnuts, hazelnuts and pistachios are placed on top of it, which gives the dish a delicious and distinctive flavor.


  • It is recommended that you consume nuts without frying or roasting and do not contain any kind of preservatives or salt in order to benefit more from their benefits.
  • Ideally you should have a handful of nuts every day.
  • You can eat nuts in a number of ways: either raw (raw), by adding them to cakes or pastries, or by frying them, roasting them and adding them to salads or on a cooked rice dish.
  • With a delicious variety of nuts, avoid eating them in moderation, as they are high in calories.

Preserve nuts

  • Nuts are extremely perishable, and healthy fats can easily break down.
  • If you buy peeled walnuts in large quantities, avoid buying walnuts that appear wrinkled and have an unpleasant odor, and make sure they are fresh.
  • Nuts should be stored in airtight glass containers in the refrigerator or freezer whether or not peeled.
  • You can improve the quality of the nuts by soaking them in water overnight, which will reduce some enzyme inhibitors and phytic acid, and after soaking you can dry them until they are crisp again.
  • Now that you know the best types of nuts with their benefits, what are you waiting for to include them in your diet?


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