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Nuts are healthy snack options.

Though they’re usually high in fat, the fat they contain is a healthy type. They’re also good sources of fiber and protein.

Many studies have shown that nuts provide various health benefits — especially in regards to reducing heart disease risk factors.

Here are 9 impressive nuts and their health benefits.

Health Benefits of Eating Nuts

In general, nuts are good sources of fat, fiber and protein.

Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat.

Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.

Many studies have investigated the health benefits of increased nut intake.

One meta-analysis of 33 studies found that diets high in nuts do not significantly affect weight gain or weight loss (1Trusted Source).Nuts are healthy, but limit portions to prevent calorie overload and use them as meal enhancers. Nuts can seem like forbidden fruit to dieters.

And If nuts aren’t in your regular snack rotation, you’re missing out on major disease-fighting nutrients that protect your heart, boost brainpower, and more.

Why You Should Go Nuts for Nuts

Rachel Grumman Bender
a bowl of nuts

There are several reasons you’ll find nuts on nearly every smart-snacking list. First of all, they’re easy to pack if you’re on the go or to keep on hand in an office drawer or pantry. Plus the calories in nuts come from protein and the good-for-you unsaturated fats that keep you feeling satisfied longer than the carbohydrates in cookies or pretzels.

“A small handful can pack your diet with filling protein, fiber, unsaturated fats, and important vitamins and minerals,” says Joy Bauer, RDN, the author of several books and a nutrition and health expert for the Today show.

These nutrient-dense plants have been linked to lots of big health benefits. Research published in 2008concluded (based on multiple epidemiological studies) that individuals who reported eating the most nuts reduced their risk of coronary heart disease by approximately 35 percent compared with individuals who ate fewer nuts.

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