Shirleen Gabriele Havellar S,Gz  
Nutritionist

Nuts are often avoided due to the common belief that they are high in cholesterol, can cause gout, are high in calories, and so on. In fact, nuts have many health benefits that are too good to miss out on.

There are various types of nuts with a diverse range of benefits. The daily recommendation for nut consumption is 20-30 grams per day. No need to be afraid of cholesterol, as nuts actually do not contain cholesterol. Nuts also contain various healthy & important nutrients such as unsaturated fatty acids, fiber, protein, vitamins and minerals, as well as antioxidants.

Let us explore these four health benefits of consuming nuts and the best ways to enjoy them every day!

1. Maintaining Heart Health
Nuts, such as cashews, almonds, walnuts, and peanuts, are rich in monounsaturated fats, which are good for the heart. Studies show that regular nut consumption can lower the risk of heart disease. A study published in the American Journal of Clinical Nutrition found that regular nut consumption can reduce LDL cholesterol and increase HDL cholesterol, which  is considered as the “good cholesterol”.

2. Weight Control
Nuts are high in fiber and protein, which help you feel full for a longer period. Several studies have found that those who regularly consume nuts have a lower body mass index (BMI) compared to those who do not. So, if you are trying to lose weight, snacking on nuts can be a smart choice!

3. Source of Antioxidants
Nuts are rich in antioxidants which help fight free radicals in the body. These antioxidants are important for protecting body cells from damage and premature aging.

4. Supporting Digestive Health
Nuts also contain significant amounts of fiber, which is good for digestion. Fiber helps to smooth the digestion process and prevents constipation. Fiber from nuts can also increase the growth of good bacteria in the gut, which is important for digestive health.

Ways to Enjoy Nuts Every Day To enjoy all these benefits, here are some easy ways to include nuts in your daily diet:
- Breakfast: Add chopped nuts to your oatmeal or smoothie bowl.
- Snacks: Bring a handful of mixed nuts to have as a healthy snack at work or school.
- Salads: Sprinkle roasted nuts on top of salads for added texture and flavor.
- Desserts: Use nuts as a topping for yogurt or ice cream.
- Cooking: Incorporate nuts into dishes like stir-fries or curries for extra protein and flavor.

So, what are you waiting for? Make nuts part of your daily diet and enjoy their myriad benefits. Consuming Wild Harvested Cashews from YAVA (a creamy, buttery cashews from grown on volcanic soils) can be a way to reap the benefits of nuts through delicious AND healthy snacks. YAVA also uses Lontar Sugar, which has a low glycemic index level and is rich in nutrients, so you don't have to worry about your blood sugar levels spiking.

Reference

Fadnes, L.T. & Balakrishna, R., 2024. Nuts and seeds - a scoping review for Nordic Nutrition Recommendations 2023. Food & Nutrition Research, 68. doi: 10.29219/fnr.v68.10483. PMID: 38370112; PMCID: PMC10870978.

Imran TF, Kim E, Buring JE, Lee IM, Gaziano JM, Djousse L. Nut consumption, risk of cardiovascular mortality, and potential mediating mechanisms: The Women's Health Study. J Clin Lipidol. 2021 Mar-Apr;15(2):266-274. doi: 10.1016/j.jacl.2021.01.001. Epub 2021 Jan 7. PMID: 33500188; PMCID: PMC8666004.

Lorenzon Dos Santos J, Quadros AS, Weschenfelder C, Garofallo SB, Marcadenti A. Oxidative Stress Biomarkers, Nut-Related Antioxidants, and Cardiovascular Disease. Nutrients. 2020 Mar 3;12(3):682. doi: 10.3390/nu12030682. PMID: 32138220; PMCID: PMC7146201.

Theodore LE, Kellow NJ, McNeil EA, Close EO, Coad EG, Cardoso BR. Nut Consumption for Cognitive Performance: A Systematic Review. Adv Nutr. 2021 Jun 1;12(3):777-792. doi: 10.1093/advances/nmaa153. PMID: 33330927; PMCID: PMC8166568.