6 Benefits of Eating Nuts

After decades of demonization for their high fat content—which in most cases is heart-healthy mono- and polyunsaturated anyway—nuts have finally claimed their rightful place among other foods long regarded as healthy.
In fact, nuts are so loaded with nutrients, they could be considered nature’s dietary supplement pill. Of course, roasted in heavy oil and salts, they become a lot less healthy but, properly consumed raw, or in some cases roasted (namely, chestnuts), nuts deliver a vast array of benefits unique to each.
Following are six overarching advantages to consuming nuts, within which are more specific nutrient benefits.

1. They Can Promote Heart Health and Circulation
Arginine
An amino acid produced by the body, arginine is implicated in healing, muscle growth, and sperm health because of its stimulation of protein production. But it’s perhaps known best for preventing arterial buildup by expanding blood vessels. Worth noting: Peanuts are not technically nuts, they’re legumes. Also, don’t eat them raw…or honey roasted. Opt for dry roasted, which are almost as healthy (but safer) as raw ones.
- Best source: Peanuts (1 g/1 oz serving – 166 calories, approx. 28 peanuts)
- Runners-up: Almonds (0.75 g), walnuts (0.7 g), hazelnuts/filberts (0.65 g – 178 calories, approx. 21 hazelnuts)

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