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.

Generally, nuts  are rich in heart-healthy fats, vitamins, minerals and antioxidants. Still, not all nuts are equal in nutritional value. Some have more of a specific type of nutrient than others—a 2022 article  in Food Reviews International revealed the highest nutrient concentration among nut varieties:

• Highest-protein nuts: Peanuts , cashews, almonds and pistachios

• Highest-fat nuts: Macadamias, Brazil nuts, pine nuts and walnuts

• Highest unsaturated-fat nuts: Hazelnuts, macadamias, pecans, Brazil nuts and pine nuts

• Highest-carbohydrate nuts: Pecans

Here is what the research suggests might happen to your body if you eat nuts every day.

You might improve your LDL, HDL and total cholesterol levels

A 2022 review in Food Reviews International  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 2020 study in Nutrition and Metabolic Insights suggests that regularly consuming nuts could lead to a 3.75mg/dL reduction in total cholesterol level and lower heart disease risk.

You might consume 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.

You might lose weight

Some studies suggest that eating nuts, such as tree nuts and peanuts, does not lead to obesity . A 2019 study from Nutrition Research discovered that consuming more than one to two servings of nuts per week may be linked to less weight gain and a decreased risk of overweight and obesity. Another 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 overweight and obese  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. Other studies also noted that eating nuts may not necessarily lead to weight loss, especially for those who are overweight or obese, due to altered appetite sensitivity and regulation.