The amazing health benefits of these little nuts

Nuts have extraordinary positive benefits on health, these foods have very positive effects in preventing cardiovascular disease, type 2 diabetes or the development of gallstones. With 30 grams of nuts a day, during a break or during a meal, you can do wonders for your health.

Nuts, including walnuts, are called oilseeds, that is, they have a high fat content in the oil form. The fats present in this fruit (mono- and polyunsaturated) are useful for preventing cardiovascular diseases. These positive effects are especially important because nuts are a very good source of several essential vitamins and minerals (vitamin E and manganese), fiber and antioxidant compounds. We have already seen worse than the food!

Health benefits of nuts

Far from being dangerous foods to consume in extreme moderation, nuts, on the contrary, can be foods of great importance for the prevention of chronic diseases. The list of positive effects associated with regular consumption of nuts (30 g per serving) speaks for itself:

Significant reduction in the risk of cardiovascular disease: Studies show an average reduction of approximately 40% in the risk of heart disease

Cardio (5 servings per week). This effect is linear, that is, each weekly serving of nuts corresponds to an 8% reduction in deaths associated with these diseases;

– a significant decrease (25%) in the risk of developing type 2 diabetes;

Significant reduction (30%) in the risk of developing gallstones.

Significant reduction (35%) in the risk of endometrial (endometrial) cancer as well as a possible protective effect on the colon.

Despite the tremendous protective potential of nuts, many people are hesitant to eat them regularly arguing that these foods are high in calories and can promote weight gain.

There is no danger of being overweight, on the contrary

Although this concern is understandable at first glance, several studies suggest it is unfounded: Eating two or more servings of nuts per week for two years does not lead to weight gain. Indeed, despite their high calorie content, nuts create a feeling of satiety which helps to better control appetite and thus avoid unnecessary consumption of calories. An excellent alternative to artificial snacks that are high in sugar and salt.

One precaution, however, is that nuts have an allergen potential: a person who is allergic to one of these foods is generally more likely to be allergic to other members of this family.


Spati et al. Nuts and health outcomes: new epidemiological evidence. Am J Clin Nutr, 229; 89 (supplement): 1643S-1648S.

* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.

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