Nuts are an important component of a healthy diet. They are nutrient dense, rich in essential vitamins, minerals, mono- and polyunsaturated (healthy) fats, protein and fibre. Tree nuts are naturally gluten-free, low in sodium, and contain no added sugar.

In the context of a healthy diet, regular nut consumption is associated with a range of evidence-based health benefits.

Nuts are vital for heart health

Current evidence suggests that regular nut intake can improve several indicators of heart health including total and LDL cholesterol, and can reduce the risk of heart disease and cardiovascular disease[1]. Nuts are an excellent source of healthy fats and contain Vitamin E, antioxidants, folate, arginine and plant sterols – all of which contribute to better heart health.

Nuts may reduce the risk of diabetes

Nuts contain nutrients and bioactive substances such as healthy fats, fibre and polyphenols that can help improve insulin function, as well as reducing the rise in blood glucose after eating[2]. They also contain magnesium, and a diet high in magnesium has been linked to a reduced risk of developing type 2 diabetes.

Nuts help control body weight

Eating nuts regularly, when incorporated into a healthy diet does not result in weight gain[3] and can actually help you maintain a healthy body weight[4]. The healthy fats, fibre and protein help to satisfy hunger and reduce appetite, whilst the oils in the nuts help release satiety hormones in the digestive system which help to tell you when you’re full. Nut eaters also excrete more fat in their stools.

Other health benefits

Nuts consumption can have health benefits for gut[5], brain[6,7], and eye health[8]. Nuts can reduce the risk of developing cancer[1] and can reduce inflammation.