• Mukti Gautam


Updated: Aug 5, 2020

Nuts are generally avoided due to their high content of fat in it, but the fat in them are good fats i.e. monosaturated fat and polysaturated fat. Nuts are a great source of fibre, fat, protein. They contain omega-3 as well as omega-6.

There are also immense amount vitamins, minerals, including magnesium and vitamin E.

The fats in the nuts are good fats and are to be used in our diet rather than avoiding them. These fats encourage fat loss and promote weight loss. The adequate amount of monosaturated and saturated fat can promote healthy levels of testosterone in men.

There are various kinds of nuts and each of them consist their own benefits and some of them are listed below:


  1. It contains a high amount of fats, protein, fibre, magnesiumand Vit E.

  2. They help in reducing blood sugar levels, blood pressure and cholesterol levels.

  3. Almonds abate hunger and promote weight loss.

  4. Almonds prevent harmful oxidation of LDL cholesterol.

  5. They also contains anti-oxidants.

One ounce serving (28 gm's):

  1. Fibre: 3.5 grams

  2. Protein: 6 grams

  3. Fats: 14 grams (9 are monosaturated)

  4. Vitamin E: 37% of RDI

  5. Manganese: 32% of RDI

  6. Magnesium: 20% of RDI


  1. Promotes gut health.

  2. Helps in decreasing inflammation.

  3. Rich in antioxidants.

  4. A great source of Omega 3s.

  5. Helps in reducing the risk of cancer.

  6. Helps in managing Type 2 diabetes and aids in lowering risk.

  7. Supports great brain function.

One once serving (28gms):

  1. Calories: 185

  2. Protein: 4 grams

  3. Carbs: 4 grams

  4. Fats: 19 grams

  5. Fibre: 2 grams


  1. Great source of healthy protein, fats and fibre.

  2. They are high in protein than other nuts.

  3. They contain less carbohydrate, making it healthier.

  4. A person following a low-carb diet can go for peanut butter but without sugar.

One ounce of peanuts (28gms):

  1. Calories: 161

  2. Protein: 7 grams

  3. Fats: 14 grams

  4. Carbs: 5 grams

  5. Fibre: 2 grams

2 tea spoon of peanut butter:

Calories: 190

Protein: 7 grams

Fats: 16 grams

Carbs: 6 grams

Fibre: 2 grams


  1. They are a great source of vitamins.

  2. Aids thyroid disorders.

  3. Reduces inflammation.

  4. Boosts brain functioning.

One ounce of brazil nuts (28 grams):

  1. Calories: 187

  2. Protein: 4.1 grams

  3. Fat: 19 grams

  4. Carbs:3 grams

  5. Fibre: 2 grams

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