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The Importance Of Nuts In Your Diet

By Mohamed Ragab

Nuts are dry edible fruits or seeds that are usually high in fat. The term nuts is applied to many seeds other than botanical nuts. Any large oily kernels found within the shell are called nuts. Nuts are an important source of nutrients for both humans and wild animals. Because nuts are generally high in oil, they are a valuable food and energy source.

Hazelnut - walnut - almond - pistachio

Nuts are full of benefits Eating different types of nuts is an excellent way to maintain health

Certain fruits and seeds that are nutritionally considered nuts:

- Almonds and walnuts

- Brazilian nuts

- Alorets

- Cashews

- Coconut

- My lamp

- Macadamia

- Money tree

- Peanut

- Pine

- Pistachio

- Nut

Nuts play an important role in reducing the risk of heart disease, as it reduces the incidence rate by more than half for people who consume nuts regularly, and adding walnuts (walnuts) or peanuts to food lowers the harmful cholesterol (LDL) and thus the rate of cholesterol in general, within a month. Take it daily in moderate proportions.

Almond fat also contains a good proportion of important vitamins for the body, which are dissolved in these fats, such as vitamin D and vitamin E. These vitamins limit the oxidation of some of the basic components in the cell (i.e. antioxidants). There is no doubt that antioxidants are associated with the prevention of cancer, as they are The body gets rid of oxidative substances that may harm it and cause activity in some cancer cells. Therefore, consuming appropriate quantities in the amount of one palm (approximately 50 grams per day) contributes to human protection.

The lower rates of heart disease in people who eat peanuts are mainly due to the vitamin E that is available in them. Nuts contain a good percentage of dietary fiber, which may reach more than 3% as in cashews and hazelnuts. Therefore, it has a good effect on health, because dietary fiber is associated with reducing colon problems and lowering cholesterol and triglycerides.



Hazelnuts for example, are an important nutrient for stimulating the functional work of the brain. Walnuts contain a large amount of phosphorus equivalent to the amounts found in liver, eggs and fish. Almonds contribute to reducing high pressure because they contain magnesium, which helps in dilating blood vessels, as well as in reducing muscle spasms. There are also some basic nutrients in nuts such as iron and calcium in good degrees. Almonds, for example, every 100 grams of it contain more than 250 mg of calcium, which is a good percentage for maintaining the integrity of bones in adults and the elderly, and important for children and pregnant women because it gives them an appropriate amount of these two elements. Which cause problems when low in the blood such as short stature, osteoporosis and anemia. Therefore, including appropriate amounts of nuts in the diet of children and pregnant women is required and beneficial to reduce many problems.

Contribute to weight loss

We always find that nuts are a major part of the different diets followed by those who want to lose excess weight.

Because it has a high percentage of fiber, which gives you a feeling of satiety for longer periods, thus reducing the amount of food you consume.

In addition to the fact that it does not have many calories, which makes it an ideal snack.

Side effects of eating a lot of nuts

Gastrointestinal diseases: Nuts such as almonds, walnuts, cashews, hazelnuts, and pistachios are known for their beneficial fat and protein content. However, feeling bloated or gassy are some of the common symptoms that accompany excessive intake of nuts.

This happens because many nuts contain compounds such as phytates, which are difficult to digest.

Nuts can also lead to diarrhea due to the fats they contain.

Weight Gain: Nuts are an excellent snack option when you are trying to lose weight because they help you avoid overeating due to their fiber and protein content, both of which are essential for weight loss. But you must remember that these snacks are still high in calories and excessive consumption can lead to weight gain.

High in sugar: Nuts like raisins contain sugar and calories. Eating them in large amounts can increase your risk of unbalanced sugar levels and heart disease. Therefore, it is really important that you eat them in moderation.

Food toxicity: Certain types of nuts should be eaten in moderation because excessive consumption can lead to food poisoning.

These nuts include Brazil nuts and almonds. Chewing Brazil nuts can lead to an overdose of selenium, while almonds contain hydrocyanic acid, which can cause respiratory problems and choking.

Allergic reaction: Many people are allergic to nuts. It is advised to be careful while trying nuts for the first time as this sensitivity can manifest differently in different people.

If you develop gas, bloating, or nausea, you may have a nut allergy and should discuss your symptoms with your doctor.

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Mohamed Ragab

Mohamed Ragab is a writer, social media expert and digital marketer since


He is a writer and co-editor for We will Die Warriors.

He believes that digital success is not difficult, but you must strive

and learn something new every day and gain experience in the Internet


Heart Of Hollywood Magazine Contributor

For more information on Mohamed and to meet our other Heart Of Hollywood Contributors click on the link below:

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