Many people make mistakes and do not distinguish between types of fats. They assume that fats and oils are generally harmful, but in reality there are good fats that contain unsaturated or monounsaturated fatty acids. At the top of these beneficial foods are nuts. Although nuts contain a certain percentage of fat, they contain healthy fats that protect the heart. Scientific research supports this, as one study showed that nuts play a role in reducing the risk of heart disease by more than half. Researchers attribute this to the high content of fatty acids (healthy fats) in nuts. Adding walnuts to the diet has also been shown to reduce levels of harmful cholesterol (LDL) and lower overall cholesterol levels.

In general, nuts have many benefits, as they are foods that contain a good percentage of dietary fiber, which may reach more than 3% in cashews and hazelnuts. Therefore, they have a positive effect on health, as dietary fiber is linked to reducing many problems such as improving colon health and lowering cholesterol and triglycerides. Fiber also contains many antioxidants and vitamins such as vitamin E, which plays an essential role in reducing atherosclerosis and heart disease. Studies also indicate that nuts help reduce feelings of hunger. As doctors recommend, the stomach should not remain empty for long periods, as this may harm its health and expose it to ulcers and the effects of gastric juices. Therefore, they recommend eating a moderate amount of nuts—about a handful (around 50 grams) daily—which has a positive effect on health and helps reduce hunger. This effect may also contribute to weight loss, but nuts should be consumed in moderation, as excess intake increases calorie consumption.

Chemical analysis of nuts has also shown that they contain a good amount of potassium, an essential mineral for muscle activity, especially the heart muscle, helping to strengthen and protect it. Almonds contain more than 750 mg of potassium, while sunflower seeds contain over 900 mg, making them among the richest in potassium.

Nuts also contain essential nutrients such as iron and calcium in good amounts. Therefore, they are important for children and pregnant women, as they provide these elements that help prevent problems such as anemia and osteoporosis. Including reasonable amounts of nuts in the diet of all groups of society is important for reducing many health problems such as heart disease and digestive disorders, while also supplying the body with essential nutrients and antioxidants that protect the fetus from free radicals (oxidative substances), keeping organs active.

(Quoted from Al-Riyadh Newspaper: Tuesday, 23 Safar 1425, Issue 13080, Year 39)

Modern nutritional studies also indicate the importance of nuts not only as food but also as healing elements, as their mineral content exceeds that of many fruits. For example, phosphorus is beneficial for the brain and bones, along with sulfur and potassium. Hazelnuts, for instance, are an important nutritional element for stimulating bone marrow function and are beneficial for children with severe anemia.

All nuts are low in vitamin C and poor in vitamin A, but they are rich in vitamin B, especially beneficial fatty acids that nourish cells. Half a kilogram of walnuts is considered equivalent in nutritional protein value to 20 kg of beef or lamb, 3 kg of lean chicken, or about 2 kg of eggs. However, nuts are superior for several reasons:

1. They do not produce uric acid in the body as meat does, which is associated with many diseases such as joint disorders.
2. They are almost free from harmful germs found in meat, especially in summer when properly stored.
3. Their proteins are free from parasites such as tapeworms.
4. They are eaten raw and do not lose nutrients through cooking.
5. Their fats are unsaturated, making them much less harmful than meat fats.
6. A diet based on nuts and fresh fruits is beneficial for treating kidney, liver, and circulatory diseases.
7. The only drawback is that they are not suitable for overweight individuals.

Studies conducted by a California university show that walnuts help reduce bad cholesterol (LDL) within a month of regular moderate consumption due to their high content of unsaturated fats.

Almonds

Some people are confused about nuts and whether they have benefits or drawbacks. A common question is: does almond consumption cause weight gain and does it have benefits?

The almond tree is a perennial tree that grows up to 12 meters tall. Its branches are brown to reddish in color. Wild varieties may have small thorns, while cultivated types usually do not. The leaves are simple and elongated with smooth edges. Flowers appear before leaves in early spring. The fruit is green to gray with a hairy outer layer, which splits when ripe to reveal a hard shell containing one or two seeds (almonds).

Almonds are known as Prunus amygdalus (sweet almond) from the rose family. A bitter variety exists called Prunus dulcis var. amara (bitter almond). The origin of almonds is Western Asia, and they are widely cultivated worldwide.

Chemical composition:

Sweet almonds contain about 57% fatty oils, mainly oleic acid (77%) and linoleic acid (20%), along with proteins (20–25%), sugars, minerals such as calcium, phosphorus, potassium, sulfur, manganese, and vitamins A and B.

Bitter almonds contain cyanogenic glycosides, especially amygdalin (up to 8%), in addition to fats and proteins.

Medicinal uses (traditional and modern):

Almonds help cleanse the chest, treat asthma and cough, improve kidney function, relieve urinary burning, and strengthen the body. They are also used in skin care and wound healing. Almond oil is used for skin softening, treating eczema, and ear pain.

However, bitter almonds are toxic and should only be used under medical supervision, as excessive consumption may cause poisoning or even death.

Almonds are also a good source of protein (about 19g per 100g), calcium (over 250 mg per 100g), magnesium, zinc, and iron. They support bone health, immunity, growth, and heart health.

Despite their benefits, excessive consumption may lead to weight gain due to high fat and calorie content. A moderate intake of about 50 grams daily is recommended.