The 10 benefits of eating nuts

How many times have you heard how healthy it is to eat nuts?

If you thought so... you're right!

Nuts are a healthy and rich source of energy. It is true that this type of food contains a high caloric content, however, this is not similar to the calories we can find in pastries, but they are healthy fats that also offer multiple benefits due to their content of oleic acids, vitamins B and E, iron, phosphorus, potassium, calcium, fiber, zinc and selenium that vary depending on the nut.


Undoubtedly, the components mentioned above make nuts the perfect ally to prevent and fight diseases. Some of them;

  • Fight against high cholesterol levels
  • Improve blood circulation
  • Prevent cancerous diseases
  • Strengthen bones
  • Fertility support for men
  • Reducing the effects of menopause in women
  • Sedative effects on the nervous system
  • They are antioxidants
  • They help control appetite and regulate intestinal transit.
  • Anti-inflammatory activity

Still not convinced that you should include nuts in your diet?

If you are worried about gaining weight by consuming them, don't worry, in fact quite the opposite, they might even help you lose weight as they are perfect for killing hunger between meals thanks to their effects on increasing thermogenesis (calorie burning) and rapid digestion. However, the recommended daily dose is a small handful, which is about 20-25g.

And if you are still wondering which is the nut with the lowest caloric content, we will definitely tell you that they are walnuts and hazelnuts.


Some of the most popular nuts that you may be familiar with are cashews, pistachios, almonds, walnuts, pine nuts and peanuts.

But if you are tired of what you already know then we encourage you to try some more exotic ones:

  • Macadamias from Australia, New Zealand and Indonesia.
  • Asian Piñón: very similar to the European one in appearance, although not in flavor. It is one of the fruits richest in phosphorus and also caloric in the Asian region.
  • Coquito from Brazil: from a tree native to Brazil known as "Pando chestnut", rich in oleic and linoleic acid.


To maintain a good preservation of dried fruits in summer, it is recommended to pour them in hermetically sealed glass containers and keep them in the refrigerator.

Try making a delicious salad with walnuts or add almonds to a fresh leek cream, delicious for this summer!