The nutritional benefits of nuts and almonds

There are foods that contain health treasures and have the ability to help us prevent diseases and maintain the body. Nuts, for example. In hundreds of studies, it has been found that there is a link between eating nuts and improving lipid profiles, lowering blood pressure, reducing waist circumference, and reducing inflammation in the body. In addition, they help prevent cardiovascular diseases, insulin resistance, diabetes, and more.

What makes nuts so healthy?

• Vitamins and minerals: nuts contain a huge amount of vitamins and minerals such as vitamin A, folic acid, magnesium, potassium, iron, zinc, selenium, calcium, and vitamins E and C. Brazil nuts, for example, are one of the most selenium-rich foods. In fact, nuts are a kind of superfood and have a high concentration of significant health components for all body systems.

• Protein: nuts contain a large amount of plant-based protein, making them an excellent solution for those who do not eat animal protein or do not consume enough of it. Sufficient daily protein is important for maintaining muscle mass, building hormones, antibodies, and hemoglobin, and for balancing sugar in the body.

• Quality fat: nuts contain mainly high-quality fats. They have a high amount of mono- and polyunsaturated fats (omega-3) and little saturated fat. Eating such quality fats helps improve blood lipid profiles, reduces cholesterol, and prevents inflammation.

• Dietary fiber: nuts are rich in dietary fiber. Walnuts and Brazil nuts, for example, have 7–8 grams of fiber per 100 grams, and almonds and pistachios have 11–13 grams. Fiber contributes to a feeling of satiety and has a prebiotic effect, supporting gut health and the immune system.

• Antioxidants: nuts are full of vitamins A, C, E, and various phytochemicals (phenols, flavonoids, tocopherol, etc.) that help reduce cell oxidation and protect DNA, providing an anti-cancer effect.

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What should one be careful about when eating nuts?

1. Toxicity from Brazil nuts: due to their high selenium content, an excess can cause toxicity (selenosis). It is recommended to eat no more than 2–3 Brazil nuts a day.

2. Calorie-rich fats: since there are 9 calories in a gram of fat, excessive consumption can lead to weight gain. Dosage is important.

3. Choking in children: due to their hard texture, the Ministry of Health recommends limiting the consumption of nuts for children up to age 5.

4. Allergy: nuts and almonds are among the most common allergenic foods, so one should ensure no allergic reaction occurs when introducing them in childhood.

5. Roasting and heating: when roasted or heated, fatty acids can spoil, and free radicals with carcinogenic effects may be created. It is best to eat them natural and at room temperature.

Michal Simhi is a clinical nutritionist, Leumit Health Services.