What Happens to Your Body When You Eat Nuts Every Day

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? Nuts are rich in heart-healthy fats, vitamins, minerals and antioxidants.

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.

Why We Love Nuts

They Might Improve Heart Health

Research reported that eating one serving of nuts daily may reduce the risk of heart disease by 27%, compared to those who eat only one serving per week, which lowered the risk by 4%. Research has noted that healthy individuals and those with elevated lipids levels who consumed 50 to 100 grams of nuts—such as almonds, 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.

They Might Help You Eat 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.

They May Help with Weight Management

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.

One study found that people who ate at least 28 grams of nuts per day (around 1 ounce) had less weight gain and a lower risk of being categorized as having overweight and obesity than those who did not include nuts as part of their diet. This phenomenon could be explained by the presence of protein and fiber, which increase feelings of fullness and reduce hunger.

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.

They 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).

They May Improve Your Gut Health

Nuts are well known for their healthy fat and protein content, but they are equally important for their fiber. Fiber is well-established as an important nutrient for digestive regularity and improving the health of the microbiome. One review study indicated that the fiber in nuts helped produce butyrate in the large intestine. Butyrate is a short-chain fatty acid, sometimes referred to as a postbiotic, which is the end-product of fermentation in the colon. Butyrate is being studied for helping to reduce the inflammatory process in the body, which can help reduce the risk of conditions such as irritable bowel disease.

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Nutrition Information

The nutrition information varies for different types of nuts. Additionally, the portion size of nuts you eat also matters. Nuts are a nutritious source of heart healthy fat, muscle-supporting protein, gut-healthy fiber and numerous vitamins and minerals. Below is the nutrition information for one-ounce servings of common nuts.

	Peanuts	Walnuts	Almonds	Pistachios
Calories	160	185	164	159
Carbohydrates	5 g	4 g	6 g	8 g
Dietary fiber	2 g	2 g	4 g	3 g
Total sugar	1 g	<1 g	1 g	2 g
Added sugar	0 g	0 g	0 g	0 g
Protein	7 g	4 g	6 g	6 g
Total fat	14 g	19 g	14 g	13 g
Saturated fat	2 g	2 g	1 g	2 g
Cholesterol	0 g	0 g	0 g	0 g
Sodium	3 mg	0.5 mg	0 mg	0 mg
Magnesium	49 mg (12% DV)	45 mg (11% DV)	77 mg (18% DV)	34 mg (8% DV)
Calcium	25 mg (2% DV)	28 mg (2% DV)	76 mg (6% DV)	30 mg (2%)
Potassium	196 mg (4% DV)	125 mg (3% DV)	208 mg (4% DV)	289 mg (6% DV)

Are Nuts Safe for Everyone?

There are some potential downsides from eating nuts everyday. 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.

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.

5 Ways to Enjoy Nuts

Nuts are one of the most versatile plant foods due to their ability to be incorporated into many different cuisines and their diverse culinary uses. Here are some of our favorite ways to enjoy nuts.

• Nut butters: Besides eating nuts raw, eating them in their buttered form is popular. Spread on toast, eat with fruit or bake into muffins—there are endless ways to use nut butters.
• Roasted and flavored: You could buy flavored nuts, but you can also easily roast and flavor nuts at home and control the sodium.
• Baked goods: Nuts provide texture and crunch to quick breads, cookies, muffins and cakes. They are excellent sprinkled on top or mixed into the batter.
• Pestos/sauces: Nuts blend well into sauces, such as pine nuts in a classic pesto. Using a food processor can help finely grind the nuts so they add body and earthiness to your pesto or sauce.
• Savory dishes: Sprinkle roasted cashews into a curry or add peanut butter into a Thai-inspired dish. Nuts are an excellent addition to plant- or animal-based dishes for a protein and fiber boost.

Recipes to Try

Sesame Peanut Noodles with Chicken & Zucchini

3.8

Everything-Seasoned Almonds

4.5

Baked Oatmeal with Banana, Raisins & Walnuts

4.7

Our Expert Take

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 some of your favorite recipes too.

Frequently Asked Questions

• Is it OK to eat nuts every day?

  Yes! Having a serving of nuts every day can benefit your heart and digestive health. They may help lower inflammation and reduce your risk of inflammatory conditions and cancer.

• Which nuts are the healthiest to eat?

  There isn't a "healthiest" nut; they all have beneficial nutrients for health. Brazil nuts should not be eaten in excess because of their high selenium content, but they are still a healthy nut, because selenium is an antioxidant.

• When is the best time to eat nuts?

  The best time is when you can easily fit them into your diet. For some, it means spreading nut butter on their whole-grain toast in the morning, for others, it might be a handful of nuts as a snack. The fiber, protein and fat content of nuts makes them ideal for any time of day to keep you satisfied.