Health Benefits of Eating Grains and Nuts

With the threat of deteriorating health, it is only proper that we look after our well-being – mental and physical well-being. We have to remain healthy to lower our mental and physical health risks for other diseases.

The question is, “what will make us both mentally and physically healthy”?

The Greek philosopher Thales once said that there is a sound mind in a sound body. If we want to be mentally healthy, we have to be physically healthy first since there is a close link between the two.

There are many ways to remain physically healthy. You can look up different exercise routines on YouTube. There are fitness trends online that you can participate in. You can also try hobbies such as gardening for improved mental health. However, not all of us have enough energy or extra time for these routines. The best way to be physically fit is to eat healthily. Integrating healthy food into our daily routine does not require too much time or energy. 

You don’t have to be good at cooking to do this, and you just have to select the right food and the right drinks to take. Choose fresh produce like grains and nuts. There are a lot of benefits of eating grains and nuts.


Why Eat Grains?

Grains are filled with vitamins and nutrients. Grains are packed with antioxidants. Antioxidants fight foreign substances or toxins in our bodies that cause diseases. The presence of antioxidants reduces the chances of various diseases. Antioxidants naturally aid the development of the skin as well Aside from antioxidants, grains are also filled with vitamins such as zinc, magnesium, iron, and manganese. These vitamins strengthen bone density, meaning grains strengthen your bones.

If you are confused about integrating grains into your regular diet, first, you must remember that there are different forms of whole grains to choose from. You can choose from the list below:

  • Barley
  • Brown Rice
  • Buckwheat
  • Cracked Wheat
  • Millet
  • Oatmeal
  • Popcorn
  • Whole-wheat bread
  • Whole-wheat pasta
  • Whole-wheat crackers
Farmers hand examining barley field
Farmer inspecting agricultural field and control quality of barley crop before harvesting. Female hand touching ripe cereal plant

Another raw produce that you can add to your diet or your children’s meals if you are a parent is nuts. Help your children pick up the habit of eating healthy with your great nut recipes or nut toppings.

Nuts help you gain or retain your physical and mental wellness. They are fruits that contain many nutritional values. Just like grains, the health benefits of nuts include their provision of fibers, proteins, and minerals for the body. Aside from those mentioned, nuts are also a good source of proteins and fats. 

Why Eat Nuts?

Nuts are filled with vitamins and nutrients. Various nuts contain protein, fats, carbohydrates, fiber, vitamin e, magnesium, phosphorus, copper, manganese, and selenium. Although nuts contain carbohydrates, bear in mind that nuts contain a high amount of fat and only small amounts of carbohydrates. 

You will have no problem with what kind of nuts to include in your diet. Nuts are easy to find and can be easily bought because they are popular snack foods. Below is a list of nuts that you should consider incorporating into your meals.

  • Almonds
  • Brazil Nuts
  • Cashews
  • Hazelnuts
  • Macadamias
  • Pecans
  • Pine Nuts
  • Pistachios
  • Walnuts
  • Peanuts
  • Mixed Nuts
Bowl of halved cashew nuts in a wooden bowl
Wooden bowl of cashew nuts from above. On dark wood.

Health Benefits of Eating Grains and Nuts

Incorporating grains and nuts in our diet brings several other health benefits as well outlined below.

Improved Bowel Movements

People who are having any kind of issues with bowel movements should consume grains and nuts. This is because nuts and grains regulate the bowel movements and balance them out appropriately as well because of the high fiber content. Besides, they also help in creating healthy bacteria in the colon which reduces the chances of having any kind of colon problems. 

Lower Risk of Heart Problems

One of the main reasons why nutritionists recommend having nuts and grains in your food is because of the high value of antioxidants. Besides, there are other nutrients as well which lowers the risk of having any kind of heart problem. Studies have shown that diets with rich grain and nut content are much healthier as they have healthy fats which help in controlling the level of cholesterol in the body. Besides, the strong nutritional content is quite useful towards the prevention of several types of cancers as well. 

A man holding heart from his hand
The man holding the chest on the heart Heart disease symptoms

Prevents Type II Diabetes

Diabetes has become an increasingly common problem in the current era. However, if one consumes whole grains in a moderate amount, they would be at a lower risk of falling under this disease. There are two main reasons why eating grains helps in preventing Type II Diabetes. Firstly, the grains have a fiber-rich content which helps in controlling weight and obesity which are two of the highly important risk factors for diabetes. Secondly, consuming whole grains lowers blood sugar levels and balances out insulin sensitivity in the body. Many studies have been conducted which show the idea that Type II Diabetes can be prevented with the regular consumption of grains and nuts.

A Diabetes monitor
A diabates patient is using a degital device to measuring sugar level in blood sample. Healthcare medical tecnology action photo. Close-up and selective focus at the human hand.

Reduce Chronic Inflammation

One of the main functions of the body is to restore balance in case of any medical problem. This process is known as inflammation as the body fights against the harmful elements. However, sometimes, the body mistakes the useful organs and elements and attacks them with antibodies. This harmful inflammation could be painful for a person as well. A few studies have suggested that whole grains help in reducing chronic inflammation, a condition where the immune system attacks the healthy organs of the body.

Recent studies have shown that people who consume whole wheat products have a significant reduction in inflammatory markers. All this evidence of research proves that having grains in our diet is not only beneficial but quite important towards living an active and healthy life. Nuts too have strong nutritional content and are known to have benefits towards chronic inflammation. 

Lowers cholesterol level

Nuts contain unsaturated fat. This unsaturated fat helps reduce bad cholesterol in our bodies. Aside from reducing cholesterol, nuts are also a good source of good cholesterol for our bodies. Eating nuts regularly can improve your health in many ways. Even if nuts are suggested to be integrated into your daily diet, that does not mean that you can eat nuts in large portions. Nuts make a good choice of food for a healthy and balanced meal.

A wheat field in summer


Grains and nuts are healthy and a budget-friendly option for a healthier you. These choices not only help you lose weight but also strengthen your body. It strengthens your bones, your immune system, and it helps reduce risks for life-threatening diseases. Aside from the health benefits, grains and nuts are readily available in your local supermarkets, making it easier for you to access them. Furthermore, it is not as expensive as other healthy food choices. One should keep in mind that not everyone can consume whole grains and nuts as they can have allergic reactions on a few people.