Nuts: healthy and sustainable

Nüsse: gesund und nachhaltig

Nuts: healthy and sustainable

Nuts: healthy food as part of a plant-based diet

Nuts are a healthy food that contains a variety of nutrients. They are a good source of protein, fiber, unsaturated fats and antioxidants. Nuts have long been linked to a number of health benefits, including a reduced risk of cardiovascular disease, diabetes and some cancers.

In recent years, there has been increasing interest in nuts as part of a plant-based diet. A plant-based diet is one that is based primarily on plant-based foods, such as fruits, vegetables, whole grains, legumes and nuts. Plant-based diets are increasingly seen as a more sustainable diet because they use fewer resources such as water, land and energy.

Nuts: A healthy and sustainable food

Nuts are a very valuable food from a health point of view. They provide a number of nutrients that are important for human health, including:

  • Protein: Protein is an important nutrient needed to build and repair body tissue. Nuts are a good source of plant-based protein, which is especially appreciated by vegetarians and vegans.
  • Fiber: Fiber is important for digestion and helps lower cholesterol. Nuts are a good source of fiber.
  • Unsaturated fatty acids: Unsaturated fatty acids are important for heart health. Nuts contain a high concentration of unsaturated fatty acids, especially monounsaturated and polyunsaturated fatty acids.
  • Antioxidants: Antioxidants help protect the body's cells from damage. Nuts are a good source of antioxidants, such as vitamin E and polyphenols.

Nuts are also a sustainable food from an environmental perspective. They are a plant-based food that uses fewer resources such as water, land and energy than animal-based foods. Nuts can be grown in a wide range of climates, making them a versatile and resilient food source.

Nuts and reproductive health

In recent years, the potential of nuts for reproductive health has also been studied. Studies have shown that eating nuts may be associated with a lower risk of infertility in both women and men. Nuts contain nutrients that are important for fertility, such as vitamin E, folate and zinc.

Nuts in the diet

The World Health Organization (WHO) recommends consuming 25 grams of nuts daily. Nuts can be eaten as a snack or added to meals and desserts. They can also be used as an ingredient in recipes, such as salads, cereals or cakes.

Nuts are a healthy and sustainable food with a wide range of health benefits. They are a good source of protein, fiber, unsaturated fatty acids and antioxidants. Nuts can make an important contribution to human health and the sustainability of our diets.

Research on the health benefits of nuts is ongoing. In the coming years, it will be important to conduct more studies to understand the full potential of nuts for human health. It is also important to find ways to promote nut consumption, especially in countries where nut consumption does not meet evidence-based recommendations.


Linda Tapsell, Joan Sabaté, Raquel Martínez, Marc Llavanera, Elizabeth Neale, Albert Salas-Huetos "Novel Lines of Research on the Environmental and Human Health Impacts of Nut Consumption", February 2023, Link .


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