nuts benefits

03 Familiar Nuts And Their Benefits

Nuts are a go-to snack. Being available in almost every household gives them an advantage over many other foods. They are flavorful, packed with healthy fats, protein, and fiber.

We don’t need to cook them per se. They are easy to eat and very easy to include in our meals as well. Nuts are filled with monounsaturated fats such as omega-3 and omega-6, they also contain a certain amount of saturated fats. 

They also contain a huge amount of vitamins and minerals, including Vitamin E and magnesium.

They reduce the risk of cardiovascular diseases and are recommended by vascular surgeons in Lahore and are the ambassadors of good health.


Almonds can be eaten raw, or toasted and can be added to any sweet or savory dish. In reality, almonds are seeds instead of a tree nut. Almonds were one of the earliest trees to be cultivated. 

One serving of almonds- 28 grams- contains about:

    • Calories: 161
    • Carbohydrates: 6 grams
    • Protein: 6 grams
    • Fats: 14 grams (1 gram sat)
    • Calcium: 8% of the daily value
    • Fiber: 3.5 grams
    • Vitamin E: 35% of the daily value
    • Magnesium: 20% of the daily value
    • Potassium: 6% of the daily value
  • Sugars: 1 gram
  • Sodium: 0 gram

Almonds help maintain a healthy heart and healthy cholesterol levels. It lowers the risk of heart diseases. It also helps lower LDL cholesterol. 

A low-calorie diet, it may help aid weight loss. For people who avoid dairy, consuming almonds ensure they get a good amount of calcium as well.

Studies have shown that it may help lower the blood sugar after a meal by 30% in diabetic patients. It also reduces inflammation in type-2 diabetes patients.


Walnuts are shaped like a brain, which led people to believe that it boosted brain health. Walnuts have been a part of the human diet for more than a millennium.

One serving of walnuts- 28 grams- contains about:

    • Calories: 182
    • Carbohydrates: 3.9 grams
    • Protein: 4.3 grams
    • Fats: 18 grams 
    • Calcium: 2% of the daily value
    • Fiber: 2 grams
    • Vitamin B-6: 10% of the daily value
    • Magnesium: 11% of the daily value
    • Potassium: 3% of the daily value
  • Sodium: 0.6 gram
  • Iron: 4% of the daily value 

Walnuts help lower blood pressure which is a major risk factor for heart disease and stroke. 

Walnuts make the strongest contribution to a healthy diet. Since they are packed with minerals and vitamins it helps support good physical functioning as you age.

The fact that it looks like a tiny brain is more than a coincidence. It reduces inflammation and oxidative damage in the brain and has also proven to be beneficial for people suffering from Alzheimer’s. 

Walnuts are an excellent source of omega-3 fatty acids, so it also improves heart health. 


Peanuts in reality belong to the legume family. But its health benefits and nutrients are similar to that of other nuts. 

Peanuts are rich in protein, fat, and various healthy nutrients.

One serving of walnuts- 28 grams- contains about:

    • Calories: 161
    • Carbohydrates: 4.6 grams
    • Protein: 7 grams
    • Fats: 14 grams (2 g sat) 
    • Calcium: 2% of the daily value
    • Fiber: 2.4 grams
    • Vitamin B-6: 5% of the daily value
    • Magnesium: 11% of the daily value
    • Potassium: 5% of the daily value
  • Sodium: 5.1 milligram
  • Iron: 7% of the daily value 

Peanuts may improve heart disease risk factors. Peanut oil produced from them is heart-healthy monounsaturated fat. A diet rich in peanut oil can help lower your LDL cholesterol levels. And that, in turn, can reduce your risk of developing heart disease or having a stroke. 

Peanuts are a great source of protein and in the meantime are low in carbs. this makes them suitable for diabetic patients. 

Peanuts contain various bioactive plant compounds and antioxidants. In fact, they’re as rich in antioxidants as many fruits.

The cholesterol-lowering effect of peanuts can decrease the risk of gallstones in both men and women. 

Nuts are a great way to boost nutrients in your body. They can be used in a variety of ways, in numerous recipes, and can be eaten in their plain form as well without creating a fuss.

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