In This ArticleView AllIn This ArticleHealth BenefitsPotential DownsidesHow to Choose
In This ArticleView All
View All
In This Article
Health Benefits
Potential Downsides
How to Choose
Nuts have gotten much attention recently for their potential health benefits and role in disease prevention. Walking along the grocery aisles, you may notice that a wide array of nuts and nut-based products are available, from drinks to snacks and spreads. Are nuts good for you?
Generally,nuts are rich in heart-healthy fats, vitamins, minerals and antioxidants. Still, not all nuts are equal in nutritional value. See the highest nutrient concentration among the following nut varieties:
While certain types have more nutrients than others, you may wonder what actually happens to your body when you eat nuts daily. And, are there certain nuts that you should eat more or less frequently? Here is what the research suggests might happen to your body if you eat nuts every day.
Ali Redmond
Health Benefits of Eating Nuts Every Day
Here are a few health benefits you may experience after you eat nuts every day.
You Might Improve Cholesterol Levels
Research has noted that healthy individuals and those with elevated lipids levels who consumed 50 to 100 grams of nuts—such asalmonds, peanuts, pecans and walnuts—five times a week significantly reduced their LDL (“bad”) cholesterol levels.They also found that eating hazelnuts, pistachios and walnuts may help raise “good” HDL cholesterol levels. Research suggests that phytosterols, a group of lipids present in nuts, may be responsible for decreasing LDL levels. The same review noted that pistachios, pine nuts and almonds have the highest content of phytosterols.
Moreover, almonds, walnuts, pecans and peanuts were also found to reduce total cholesterol levels. One study suggests that regularly consuming nuts could lead to a 3.75mg/dL reduction in total cholesterol level and lower heart disease risk.
What to Know About Your Cholesterol Levels
You Will Consume More Antioxidants
Nuts, such as almonds, are known to contain flavonoids, a group of compounds naturally present in plant-based foods.They are not only rich in antioxidants, but they may also have the ability to protect you from free radicals that could lead to the hardening of blood vessels (aka atherosclerosis) and increase the risk of heart disease.
Depending on the type of nuts you eat, you may ingest more antioxidants. Specifically, almonds and cashews are noted to have the most significant amounts of tocopherol, a form of vitamin E that is also an antioxidant associated with lower inflammation and cancer risk.
You Might Lose Weight
Some studies suggest that eating nuts, such as tree nuts and peanuts, does not lead to having obesity.In fact, eating nuts has been found ot beneficial for weight management and prevention of long-term weight gain.
That said, relying on nuts alone to manage weight may not be a great idea, as there are several factors that come into play for weight management, including the types and portions of food you eat, genetics, your activity level and more. Eating nuts may not necessarily lead to weight loss, especially for those who are categorized as having overweight or obesity, due to altered appetite sensitivity and regulation.
You Might Reduce Your Risk of Colon Cancer
Nuts have antioxidant and anti-inflammatory properties that may help prevent tumor formation. Higher nut consumption has been associated with lower risk of colon cancer.However, many of the findings are conflicting. One study points out that the relationship between eating nuts and legumes and the risk of colon cancer is weak and needs more research to be substantiated.Nevertheless, it does not hurt to include nuts as part of a balanced eating pattern for other potential health benefits (as long as you’re not allergic).
Potential Downsides of Eating Nuts Every Day
Here are some potential downsides from eating nuts everyday.
You Might Get Too Much Sodium
While nuts are nutritious, how they are prepared also matters. Roasted salted or flavored nuts can be high in sodium. Eating too much sodium could lead to high blood pressure and put you at higher risk of heart disease, stroke and heart failure.Try to choose unsalted nuts if you are watching your sodium intake or if you have high blood pressure or diabetes.
You Might Get Too Much Selenium
Over time, overeating certain types of nuts—specifically Brazil nuts—could lead to selenosis, or high selenium levels.Brazil nuts have the highest concentration of selenium of all nut varieties, with every gram containing 35 micrograms of selenium, which is about two-thirds of the recommended dietary allowance. In other words, eating one to two nuts per day already meets the daily requirement, and a 1-ounce serving contains 544 micrograms of selenium, which is roughly 989% of the RDA. For reference, the maximum daily recommended intake of selenium is 400 micrograms. Regularly eating more than that could lead to fatigue, weakness and burning or prickling sensations—all of which are signs of selenium intoxication.
Which Types You Should Eat Every Day
Generally speaking, each nut type offers different amounts and types of nutrients, so eating a variety of nuts is recommended. That said, it’s best to enjoy Brazil nuts in smaller portions and more occasionally to avoid selenium intoxication, as noted above.
The Bottom Line
If you are not allergic to nuts, it is totally OK to enjoy a small handful of nuts every day (be sure to check for shriveling or blemishes, which can be a sign your nuts have gone bad). If you have specific health concerns, such as high blood pressure and diabetes, you may want to choose unsalted nuts rather than salted or flavored ones. As with any food, eating nuts in moderation may offer potential health benefits. They’re perfect for snacking as they are, but you can also include them in recipes likeCranberry-Almond Energy Balls,Cherry-Chocolate Chip Granola BarsorBaked Banana-Nut Oatmeal Cupsto shake up your routine.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Polmann G, Badia V, Danielski R, Ferreira SRS, Block JM. Nuts and nut-based products:A meta-analysis from intake health benefits and functional characteristics from recovered constituents.Food Rev. Int.2022;39(8):5021–5047. doi:10.1080/87559129.2022.2045495Altamimi M, Zidan S, Badrasawi M.Effect of tree nuts consumption on serum lipid profile in hyperlipidemic individuals: A systematic review.Nutr Metab Insights. 2020;13:1178638820926521. Published 2020 Jun 15. doi:10.1177/1178638820926521Dreher ML.A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota.Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968Fernández-Rodríguez R, Mesas AE, Garrido-Miguel M, Martínez-Ortega IA, Jiménez-López E, Martínez-Vizcaíno V.The relationship of tree nuts and peanuts with adiposity parameters: A systematic review and network meta-analysis.Nutrients. 2021;13(7):2251. 30. doi:10.3390/nu13072251Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB.Nuts, energy balance and body weight.Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162Akhlaghi M, Ghobadi S, Zare M, Foshati S.Effect of nuts on energy intake, hunger, and fullness, a systematic review and meta-analysis of randomized clinical trials.Crit Rev Food Sci Nutr. 2020;60(1):84-93. doi:10.1080/10408398.2018.1514486Martini D, Godos J, Marventano S, et al.Nut and legume consumption and human health: an umbrella review of observational studies.Int J Food Sci Nutr. 2021;72(7):871-878. doi:10.1080/09637486.2021.1880554Roman D, Timar B, Avram V, et al.The role of nut and seed consumption in colorectal cancer: A narrative review.Medicina (Kaunas). 2022;58(7):932. doi:10.3390/medicina58070932American Heart Association.Get the scoop on sodium and salt.Brown R, Ware L, Tey SL.Effects of hazelnut consumption on cardiometabolic risk factors and acceptance: A systematic review.Int J Environ Res Public Health. 2022;19(5):2880. doi:10.3390/ijerph19052880National Institutes of Health. Office of Dietary Supplements. Fact Sheet for Consumers.Selenium.U.S. Department of Agriculture. MyPlate.Protein foods.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Polmann G, Badia V, Danielski R, Ferreira SRS, Block JM. Nuts and nut-based products:A meta-analysis from intake health benefits and functional characteristics from recovered constituents.Food Rev. Int.2022;39(8):5021–5047. doi:10.1080/87559129.2022.2045495Altamimi M, Zidan S, Badrasawi M.Effect of tree nuts consumption on serum lipid profile in hyperlipidemic individuals: A systematic review.Nutr Metab Insights. 2020;13:1178638820926521. Published 2020 Jun 15. doi:10.1177/1178638820926521Dreher ML.A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota.Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968Fernández-Rodríguez R, Mesas AE, Garrido-Miguel M, Martínez-Ortega IA, Jiménez-López E, Martínez-Vizcaíno V.The relationship of tree nuts and peanuts with adiposity parameters: A systematic review and network meta-analysis.Nutrients. 2021;13(7):2251. 30. doi:10.3390/nu13072251Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB.Nuts, energy balance and body weight.Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162Akhlaghi M, Ghobadi S, Zare M, Foshati S.Effect of nuts on energy intake, hunger, and fullness, a systematic review and meta-analysis of randomized clinical trials.Crit Rev Food Sci Nutr. 2020;60(1):84-93. doi:10.1080/10408398.2018.1514486Martini D, Godos J, Marventano S, et al.Nut and legume consumption and human health: an umbrella review of observational studies.Int J Food Sci Nutr. 2021;72(7):871-878. doi:10.1080/09637486.2021.1880554Roman D, Timar B, Avram V, et al.The role of nut and seed consumption in colorectal cancer: A narrative review.Medicina (Kaunas). 2022;58(7):932. doi:10.3390/medicina58070932American Heart Association.Get the scoop on sodium and salt.Brown R, Ware L, Tey SL.Effects of hazelnut consumption on cardiometabolic risk factors and acceptance: A systematic review.Int J Environ Res Public Health. 2022;19(5):2880. doi:10.3390/ijerph19052880National Institutes of Health. Office of Dietary Supplements. Fact Sheet for Consumers.Selenium.U.S. Department of Agriculture. MyPlate.Protein foods.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Polmann G, Badia V, Danielski R, Ferreira SRS, Block JM. Nuts and nut-based products:A meta-analysis from intake health benefits and functional characteristics from recovered constituents.Food Rev. Int.2022;39(8):5021–5047. doi:10.1080/87559129.2022.2045495Altamimi M, Zidan S, Badrasawi M.Effect of tree nuts consumption on serum lipid profile in hyperlipidemic individuals: A systematic review.Nutr Metab Insights. 2020;13:1178638820926521. Published 2020 Jun 15. doi:10.1177/1178638820926521Dreher ML.A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota.Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968Fernández-Rodríguez R, Mesas AE, Garrido-Miguel M, Martínez-Ortega IA, Jiménez-López E, Martínez-Vizcaíno V.The relationship of tree nuts and peanuts with adiposity parameters: A systematic review and network meta-analysis.Nutrients. 2021;13(7):2251. 30. doi:10.3390/nu13072251Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB.Nuts, energy balance and body weight.Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162Akhlaghi M, Ghobadi S, Zare M, Foshati S.Effect of nuts on energy intake, hunger, and fullness, a systematic review and meta-analysis of randomized clinical trials.Crit Rev Food Sci Nutr. 2020;60(1):84-93. doi:10.1080/10408398.2018.1514486Martini D, Godos J, Marventano S, et al.Nut and legume consumption and human health: an umbrella review of observational studies.Int J Food Sci Nutr. 2021;72(7):871-878. doi:10.1080/09637486.2021.1880554Roman D, Timar B, Avram V, et al.The role of nut and seed consumption in colorectal cancer: A narrative review.Medicina (Kaunas). 2022;58(7):932. doi:10.3390/medicina58070932American Heart Association.Get the scoop on sodium and salt.Brown R, Ware L, Tey SL.Effects of hazelnut consumption on cardiometabolic risk factors and acceptance: A systematic review.Int J Environ Res Public Health. 2022;19(5):2880. doi:10.3390/ijerph19052880National Institutes of Health. Office of Dietary Supplements. Fact Sheet for Consumers.Selenium.U.S. Department of Agriculture. MyPlate.Protein foods.
Polmann G, Badia V, Danielski R, Ferreira SRS, Block JM. Nuts and nut-based products:A meta-analysis from intake health benefits and functional characteristics from recovered constituents.Food Rev. Int.2022;39(8):5021–5047. doi:10.1080/87559129.2022.2045495
Altamimi M, Zidan S, Badrasawi M.Effect of tree nuts consumption on serum lipid profile in hyperlipidemic individuals: A systematic review.Nutr Metab Insights. 2020;13:1178638820926521. Published 2020 Jun 15. doi:10.1177/1178638820926521
Dreher ML.A comprehensive review of almond clinical trials on weight measures, metabolic health biomarkers and outcomes, and the gut microbiota.Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968
Fernández-Rodríguez R, Mesas AE, Garrido-Miguel M, Martínez-Ortega IA, Jiménez-López E, Martínez-Vizcaíno V.The relationship of tree nuts and peanuts with adiposity parameters: A systematic review and network meta-analysis.Nutrients. 2021;13(7):2251. 30. doi:10.3390/nu13072251
Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB.Nuts, energy balance and body weight.Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162
Akhlaghi M, Ghobadi S, Zare M, Foshati S.Effect of nuts on energy intake, hunger, and fullness, a systematic review and meta-analysis of randomized clinical trials.Crit Rev Food Sci Nutr. 2020;60(1):84-93. doi:10.1080/10408398.2018.1514486
Martini D, Godos J, Marventano S, et al.Nut and legume consumption and human health: an umbrella review of observational studies.Int J Food Sci Nutr. 2021;72(7):871-878. doi:10.1080/09637486.2021.1880554
Roman D, Timar B, Avram V, et al.The role of nut and seed consumption in colorectal cancer: A narrative review.Medicina (Kaunas). 2022;58(7):932. doi:10.3390/medicina58070932
American Heart Association.Get the scoop on sodium and salt.
Brown R, Ware L, Tey SL.Effects of hazelnut consumption on cardiometabolic risk factors and acceptance: A systematic review.Int J Environ Res Public Health. 2022;19(5):2880. doi:10.3390/ijerph19052880
National Institutes of Health. Office of Dietary Supplements. Fact Sheet for Consumers.Selenium.
U.S. Department of Agriculture. MyPlate.Protein foods.
