Green Tea is made from Camellia Sinensis leaves and buds. prepared by steaming and pan-frying these leaves and then dry them. It is the healthiest beverage in the world because it is an antioxidant. what you hear about green tea benefits are all true. but you know it has side effects too? No? let's discuss.

Stomach Problem

Green tea contains caffeine just like other teas but in less amount from other teas. But it may still cause problems. It may cause stomach problems if taking it too strong or on an empty stomach (Source). Caffeine increases the acid level in the stomach which can lead to acid reflux and nausea. so to avoid stomach problems with green tea, then take it after a meal.


According to some Taiwanese studies, drinking excessive green tea can lead to iron deficiency anemia because tea interferes with iron absorption (Source 1, Source 2).

As per one study, drinking green tea after an iron-rich meal, the main compound in green tea will bind with iron and as a result, the green tea loses its ability as an antioxidant (Source).

The main compound in green tea is EGCG (Epigallocatechin Gallate), which forcibly inhibits a pro-inflammatory enzyme called myeloperoxidase. when EGCG and iron are taken after one another, the iron bounded EGCG loses its ability to inhibit myeloperoxidase and can lead to inflammation.

Green tea contains tannins just like all teas. Tannins combine with iron especially with non-heme iron, found in plant-based food such as Peas, Green vegetables, and Beans, etc, make it limited for absorption. It can reduce the absorption of iron from food by 50% or more.

Some studies say that putting lemon juice in green tea may prevent iron absorption from food or drink, but it depends on the type of food you consume.


Insomnia (Problem with Sleeping)

As you know green tea contains caffeine which is contradictory to sleep, because it stimulates the nervous system and interferes with sleep. Green tea contains less amount of caffeine but can cause problems in sleeping for people sensitive to caffeine. The chemical compounds in green tea inhibit the release of hormones called melatonin, which helps in sleeping.

Consuming green tea in late times can also cause this problem. Pregnant women and lactating mothers must avoid green tea in large amounts, because it may pass through breast milk and cause insomnia in infants.



Once again due to caffeine which is present in green tea can cause mild to severe headaches (Source). Headaches can also be caused by iron deficiency (anemia). This is again from consuming green tea in excess, so for caffeine-sensitive people, they have to take green tea in less amount.

A study found that green tea can also cause the problem of feeling jittery and shaky, which they not found in decaffeinated green tea products (Source).

Aside from the headache, green tea can also cause dizziness. According to one study, humans can accept a maximum dose of green tea up to 9.9 grams per day, which is approximately equal to 24 cups of green tea. One important point in this study is that green tea extract (GTE) is listed in more than 100 over-the-counter herbal supplements and preparations, but FDA not strictly regulated green tea extract for any treatment (Source).



According to one study, polyphenols in green tea can cause oxidative stress and consuming an excessive amount of caffeine in the form of green tea can lead to nausea and vomiting (Source).

Another study says that excessive intake of green tea can cause vomiting and nausea because it contains tannins that bind with proteins in the intestine and can lead to nausea and constipation (Source). If you are a regular drinker of green tea avoid drinking more than 5 cups per day, but if you are starting now with green tea just start with 1 or 2 cups each day.

Keep in mind the amount of green tea consumption also depends on your health status. I.e. if you have a disease like diabetes or cancer, you may need to consume more than 6 cups a day. (Source 1, Source 2)

Some studies found that the normal amount of caffeine is 300 to 400 mg per day, if the amount of caffeine exceeds this limit then it can cause many problems and vomiting is one of them (Source).



According to the study, green tea is one of the herbs that contain caffeine which is the main reason that causes diarrhea (Source).

The caffeine in green tea can cause diarrhea because it stimulates your intestines to contract and release more frequently to draw in more fluids and produce laxative effects. Loose stools could be the first side effect if you are new to green and it is because of the caffeine.

Caffeine may also stimulate the motion of your bowels to move sooner than usual. If you intake green tea (containing caffeine) early in the morning, so it is the shortest excretion time and increases the transition of fluid which can lead to diarrhea, specifically if you are sensitive to caffeine.

The best time to taking green tea is later the day (afternoon) because the transit time is longer as compared to the morning.


Bleeding Disorder

As per one study, the caffeine in green tea can cause a bleeding disorder (Source). Caffeine in green tea lowers the level of a protein called fibrinogen, which helps in blood clotting.

Caffeine in green tea also inhibits the oxidation of fatty acids, which can cause the consistency of blood thinner. You must avoid green tea if you have a bleeding disorder.


Irregular Heartbeat And High Blood Pressure

Consumption of green tea in large amounts can lead to high blood pressure if you are suffering from heart disease. According to a study, green tea intake can increase blood pressure more than caffeine alone (Source).

Another study says that green tea might reduce the effect of medication nadolol (Corgard), which is used to treat high blood pressure (Source).

As per one study caffeine in green tea can cause an irregular heartbeat (Source). Because caffeine stimulates the heart and causes the heartbeat to speed up and even chest pain called angina. When your heartbeat is faster than normal heartbeat you will feel your heart pounding in your chest.



Excessive intake of caffeine contained green tea can lead to dizziness because it lowers the blood flow to the brain. According to a study, that usage of caffeine over 1.5 grams each day can lead to many symptoms and dizziness is one of them (Source).


Convulsions (Seizures)

As per one study, the GTE (Green tea extract) increase the duration of convulsions, tested upon the mice and rats (Source).

Some studies show that green tea interferes with certain medicines for seizures and lead to extreme convulsions (Epilepsy Source 1, Source 2). If you are taking medication for seizures than you have to avoid green tea.


Cause Problem For Pregnant Women And Breastfeeding Mothers

Green tea caffeine is a stimulant and diuretic. As we discussed above that caffeine increases the heartbeat and blood pressure which are both harmful in pregnancy. Caffeine also increases urination and can lead to dehydration.

According to one study, green tea compound catechins inhibit the cells in the intestine from absorbing folic acid. So there is less folic acid and the baby is at a higher risk of having NTD (Neural tube defects) (Sourced from

Researchers suggest that during pregnancy or in breastfeeding duration you have to limit your intake of caffeine to 200mg which are 1 to 2 cups.

Caffeine enters the baby's body through breast milk and can change the pattern of sleeping in the baby and keep him awake.

In some cases, a high intake of caffeine can lead to a miscarriage of a child. Caffeine is the content that the baby cannot metabolize or it takes a lot of time to use.



According to a recent study, a high amount of green tea consumption increases the risk of Type 2 Diabetes in Chinese adults both men and women. The researchers noted the dose-response relationship between the duration and amount of consumption of tea (Source).

Although many studies have shown the benefits of green tea for diabetes (like this study), some studies found that the green tea compound catechins are harmful to treating Type 2 diabetes (Source).


Liver Disease

As per one study, green tea extract supplements have high levels of antioxidants that are harmful to our health especially lever. Green tea ingredients catechins and EGCG are strong antioxidants. So if you are taking green tea supplements for weight loss or other benefits, it means that you are taking a high dosage of antioxidants, which are linked to liver damage.

Green tea infusions contain 90 to 300 mg of antioxidants (catechins and EGCG), but many supplements contain up to 1000 mg of antioxidants. According to researchers taking more than 800 mg of antioxidants are crucial for the liver (Source).

In modern ages, green tea extract supplements are widely used for weight loss. But there are also serious side effects of the supplements and acute liver failure is one of them (study source).

Catechins may have benefits in weight loss, cancer, and heart disease, but in case of consuming it in a large amount just like in green tea, supplements can lead to liver toxicity. According to the U.S National Library of Medicine, green tea extract products are linked to liver damage.

One other study says that containing green tea extract products used for weight loss causes acute liver failure in an individual.


Osteoporosis (Weak Bones)

As per one research, the active compounds in green tea catechins and caffeine inhibit the ability of an enzyme called phosphodiesterase, which helps in bone growth and leads to osteoporosis.

Caffeine also inhibits calcium absorption and increases calcium excretion from the body through urination, so it lowers the level of calcium in bones. Excessive intake of caffeine can lead to bone disease osteoporosis.

If green tea is consumed in large amount then its compounds become the source of prooxidants and can have bad effects on bones (Source).


Kidney Problems

A review of studies found that green tea ingredient polyphenols used in the treatment of cancer and heart disease can also lead to kidney damage if it is consumed in large amounts.


Skin Allergies

Excessive intake of green tea can lead to skin allergies, commonly eczema and hives. Eczema is that type of allergy where the skin is hypersensitive while hives are red, itchy and elevated. Hives can form in the meantime but take some time to heal. Some people experience tingling on the face, tongue, lips, and throat.

In some cases when green tea is consumed in large amounts it can lead to all body allergic reaction called anaphylactic shock. This is the condition when throat swells, blood pressure levels drop, hives breakout, pain in the abdomen and the person feels dizzy and anxiety.



Some studies say that green tea is good for dental health but green tea has also side effects for teeth. According to some studies (1, 2), green tea contains tannins and are acidic, so it can stain or discolor your teeth if you drink it in excessive amount.

Another bad effect of green tea on dental health is its slowing down of calcium absorption from food and make the teeth weak.



As per one study, excessive intake of green tea can lead to lower fertility in one’s body. This study is derived from testing on embryos and larvae with small doses of green tea and as a result, they were slower to develop. Also, green tea prevents the ability to produce offspring in their bodies.

Another study says that green tea extract decrease the serum testosterone level in one's body tested upon.


Frequent Urination

The compound of green tea caffeine is known as a natural diuretic which can lead to frequent urination. Researchers suggest limiting the consumption of caffeine within 5 cups per day which makes 200 to 300 mg of caffeine per day.

All caffeinated drinks including green tea aggravate the bladder, especially when you are suffering from Urinary Tract Infection (UTI). So you must have to avoid green tea in UTI and drink a lot of water.

Caffeine consumption can lead to bladder spasms and also cause bladder control problems. Caffeine can compress the smooth muscles of the bladder and make urination difficult. As per another study, caffeinated green tea has the potential to irritate the bladder.


Anxiety disorders

Hmmm…. This is a little bit complicated, as some people may notice increase anxiety levels while others may feel a decrease.

One study shows that too much caffeine consumption may increase your anxiety level. So if you are anxiety patient and suffer from panic attacks, you may need to use decaffeinated green tea instead.

But this is not the case with every patient, as green tea also contains the “l-theanine” - an amino acid that reduces anxiety.

A study shows that those students who drank green tea had lover anxiety vs those who did not.

So, the suggestion would be to use green tea in a lower amount, probably 1 or 2 cups a day. OR test the results by yourself. If you feel an increase in anxiety, you may need to use less amount or decaffeinated green tea. But if you feel lower levels of stress, which is the case with most people, you can increase the number of daily cups.


Muscle Vibration And Contractions

Too much consumption of green tea may also cause muscle contraction, tremor, cramp, spasm or twitching. According to a study, this is due to the caffeine in green tea.

If you have restless leg syndrome, you should limit your green tea intake. Caffeine intake may increase these symptoms (Source).


Glaucoma (Eye Disease)

If you have Glaucoma disease, you may take some extra precautions. Because drinking green tea, which contains caffeine may increase pressure on your eyes. This starts within 30 minutes and remains up to 90 minutes.

Some research completely discourages taking caffeinated green tea for women having this disease.

However, new research shows that green tea may help reduce Glaucoma disease. The green tea catechins, helps you strengthen your eyes, and reduce the Glaucoma disease.

So, if you are a patient of glaucoma, you may need to use decaffeinated green tea, or drink less green tea as this will help you reduce your glaucoma.


Green tea interactions with medications

Green tea contains caffeine which speeds up the nervous system while drugs that contain stimulants also speed up the nervous system. Which may cause serious problems including increased heartbeat and high blood pressure.

So whenever possible, try to avoid taking green tea with any drug that contains stimulants.

Soon I’ll write an in-depth article for green tea interaction with other medications.



There is an old saying that "Excess of everything is bad". This applies perfectly here. Green tea does not have side effects if taken in a low or moderate amount. But if you exceeded, you may find yourself in unexpected situations. Because all these side effects of green tea are due to its larger amount of consumption.


If you know something else to include in this post or future posts OR your experience or just anything else, please let me know in the comments.

Green tea is one of the healthiest beverages on the planet. It is full of healthy nutrition and antioxidants which have a powerful effect on the brain and body.

Green tea is being used for healing as well as a refreshing human body since ancient times. According to recent studies, it is beneficial for the brain, weight loss, heart diseases, cancer, and many other diseases.

In this guide, we’ll look at how to use green tea for weight loss, how and when to drink it for better results, different methods for making green tea tastier and effective, different types of green tea and some other benefits as well. Which I am sure you’ll love to know about.

Green Tea can help you lose weight

To lose weight, your body must first break the fat cells and move it into your bloodstream. Which then can be used as energy by other cells like muscle cells. Green tea contains caffeine and a type of flavonoid called catechin (antioxidant). This catechin is Epigallocatechin Gallate (EGCG).

The EGCG can help increase the effect of fat-burning hormones, like norepinephrine (noradrenaline). EGCG helps it by preventing an enzyme from breaking down the norepinephrine hormone. Which results in a large amount of norepinephrine and thus more fat burning.

Caffeine is also a known stimulant, which helps speed up the fat burning process in the body and improve exercise performance.

Caffeine and EGCG both speed up your metabolism.

What if you took green tea before exercise

Studies have shown that taking green tea extract or drinking green tea before exercise can increase fat burning by about 17%.

That is why almost every weight loss supplement has green tea extract in its ingredients list.

According to the study of PubMed, the green tea extract consumed by men before exercise, burn fat by 17% more.

Green tea may increase your metabolic rate

Although this effect is dependent on the individuals as some show an increased metabolism rate while others not.

But many studies show that green tea extract or EGCG supplements increase the metabolism rate by 3% - 4% each day.

Is it better for reducing appetite?

Some animal studies have shown the reduction of appetite by consuming green tea extract. However, this is not yet confirmed in humans. Otherwise, drinking green tea will automatically reduce your daily calorie consumption by reducing appetite - desire to eat. Which will make you lose weight without any extra effort.

How much to consume for weight loss?

The optimal amount of drinking green tea depends on a person’s disease. Some will get the effect by consuming one cup a day while others may need to take about 4 or 5 cups a day.

Green tea is also beneficial for lowering your disease but it may also require an optimal amount to drink, and please keep in mind that it also depends on individuals, which may vary.

According to these studies, the optimal amount of green tea for any person will be from 3 to 5 cups a day.

Some of the diseases and the suggested amount of green tea are as under.

It should also be kept in mind that those who drink green tea regularly are in better health state than those who don’t drink at all.

Which green tea is best for weight loss?

There are two important components in green tea which help increase fat burning, metabolism and reduce your weight. Those are Caffeine and Catechin (EGCG).

So the best green tea for weight loss is the one having the most amount of these components.

There are a lot of green tea brands in the market, but I am mentioning some of the green tea brands here, which I found better for weight loss. I’ll also update the list if I found anything better.

Please note: I am not affiliated with any of these brands

Loose Leaf Green Tea Amazon Link
Harney and Sons brand Website link
Lipton Matcha Green Tea Lipton website
Tetley Green Tea, with Lemon Amazon link


I’d prefer to go with the loose leaf green tea, as I love to use organic food in its purest form.

But for weight loss, the Lipton Matcha Green Tea seems to be best, as it contains “Matcha” blended into it. This is also extracted from the same green tea plant, but it has a high level of antioxidants and can be used without green tea. If you wish, I can write an article about its uses.

Tetley Green Tea with lemon is also a good choice if you want to go with it. It’ll give you a good taste as well as benefits of lemon with the same tea.

I use local loose leaf green tea, with separate lemon juice. i.e. one cup green tea, with half lemon juice.

How to brew green tea?

Brewing green tea is simple. You just need to choose your green tea, whether it’s tea bags or loose leaf.

While brewing with the tea bags can be very easy, but to get the full experience, I recommend you use the loose-leaf.

How to brew green tea using tea bags

  1. Boil water: The water should be boiled to the first boil. I.e. the stage when the water begins to boil but has not begun to simmer. The temperature should be about 160ºF (71ºC).
  2. Pour the water into a cup
  3. Take out a green tea bag and add it to the boiling water
  4. Keep the green tea bag in boiling water for about 2-5 minutes.
  5. Enjoy your green tea.

There are some things you need to keep in mind while brewing your green tea.

  1. A too high temperature of water over green tea will give you a bitter brew. So steep it on a lower temperature.
  2. The longer the green tea bag in your cup, the bitter, the darker and the stronger will it become.
  3. Always check the green tea taste and don’t judge by its color. Sometimes, some teas give a darker color but not ready yet while sometimes it becomes ready with a lighter color.

How to brew green tea using loose leaf

  1. Preheat the teapot then add the brewing water
  2. Boil water but it should be boiled to the first boil. I.e. the stage when the water begins to boil but has not begun to simmer. The temperature should be about 160ºF (71ºC).
  3. Add one teaspoon of loose leaf green tea per cup into your teapot
  4. Steep it for about 2 - 5 minutes. The longer it steeps, the darker and stronger it’ll become.
  5. Enjoy your green tea.

Some tips along the way

  1. Steeping time may vary based on the green tea type you use. I.e. for gunpowder tea type, the steeping time may be as little as 10 seconds for the first brew.
  2. You can reuse the same leaves but should be steep it longer than previous.
  3. Always taste the tea instead of judging on its color.

Green tea with lemon

Green tea is healthier, and to use it for weight loss, it contains the mighty catechin. But even if you drink the larger amount of catechins tea, it’ll hardly be digested in your stomach.

Studies have shown that about less than 20% of the total catechins are being digested by humans.

The lemons (or vitamin C or other citrus juice) on the other end has a strong digestive behavior. So if you add lemon to your green teacup, it’ll make it more tasty and healthier. Although the color of your tea might lighten a little bit.

A study by Purdue University found that adding lemon juice, vitamin C or other citrus juice helps humans absorb the catechins by 13 times more than without it. (source)

Another study shows that the presence of sucrose and citrus juices like lemons, grapes, and orange, etc. increases the catechin's absorption. (source)

Adding citrus juices to your green tea might lower the risk of cancer as well. (source)

So to absorb 80+% of catechins, squeeze half a lemon (or 1 lemon) into one cup of green tea. It’ll give you very pleasant taste as well as will help digest the catechins a lot better.

Keep in mind to add the lemon juice after the tea is ready and not before brewing the tea. Otherwise, it might give you an unpleasant taste. You can also drink citrus juices separately after drinking your tea in pure form.

I don’t like green tea without sugar. So you can also add a little bit of sugar or honey to it before brewing, to enhance the digestion more. But it is just my opinion.

Green tea with honey

As you may know, green tea has a slightly bitter taste. But it does not mean that it can not be made sweeter enough to enjoy it many times a day.

Honey is good for burning calories while mixing with green tea gives you about 17% more fat oxidation.

Honey contains many important antioxidants, including flavonoids and organic acids. Its antioxidants can reduce blood pressure which is a major factor for heart diseases. (source)

Honey is good for the reduction of bad LDL cholesterol and increases good HDL cholesterol. It is also good for wound healing, skincare, heart attacks, strokes, eye health and some types of cancers. (source 1, source 2).

So combining honey with green tea will give you the best of both. It’ll give your tea a pleasant taste with all the above benefits. You can also squeeze some lemon juice for even more healthy and tasty beverages.

When to drink green tea for weight loss?

While you can drink green tea whenever you want and it’ll give you benefits, but there are some situations you want to avoid. Like...

Drinking green tea on empty stomach may raise the acidity in your stomach causing stomach pain, constipation, nausea, and maybe, vomiting as well. This is because green tea is packed with tannins which can increase acidity. But this is not the case with every person. So you may try it yourself. Just stop it, when you feel something bad.

If you need to drink green tea in the morning, then first drink about 2 glasses of warm water, and after about 30 minutes, you can drink a cup of green tea.

The best time for taking green tea might be before or after meals. You can give 2 hours gap between meals and green tea.

If you are doing exercises, then take the green tea, 30 minutes before exercise. It’ll give you maximum benefits for weight loss.

You should also drink green tea, 2 hours before bedtime.

Benefits of green tea weight loss

Green tea contains a lot of different compounds, including:

It is associated with many health benefits, some of these are:


Green tea is one of the best beverages. It is healthier. It is better for the brain, heart, stomach, blood and lymphatic system as well as good for weight loss.

Although green tea helps you lose weight, it is recommended that you also do exercises with it, and use it in conjunction with lemon and honey to strengthen the effect. Otherwise, the effect will be so modest that you may not even realize it.

The best way to lose weight is to eat the least possible calories (better once a day), keep your stomach as empty as possible and do exercises to burn fat in your body. I.e. burn more calories than you eat. Green tea does not have many calories, so it’ll benefit you a lot in the process.

There are some situations which may harm you, especially if you drink too much of it. As an old saying “excess of everything is bad”. So keep this in your mind as well. I’ll write these situations and many other factors which you must want to avoid in the coming weak.

Please let me know in the comments, what you think, OR if I forgot something OR you have something more special in your mind. So it’ll make this article the ultimate guide for others.

Almost everyone knows that nuts are good for health. But fewer people know that sometimes they could turn out to be very harmful to you as well.

Eating a variety of nuts provide many healthy vitamins and minerals, carbohydrates, fibers, and proteins.

Let’s discuss them one by one in detail here in this article.

Nuts are a very popular food and are very healthy snack options despite being full of fat.

Fats in nuts are monounsaturated fats and polyunsaturated fats like omega-3 and omega-6. They also contain some saturated fats as well.

Nuts contain proteins and fibers. They can reduce your weight by increasing your metabolism rate.

Health Benefits of Nuts

Nuts have several vitamins and minerals including magnesium and Vitamin E.

According to the meta-analysis of clinical trials published by PubMedClinical Trials, and Oxford Academia Journal for Nutrition, taking nuts in diets does not affect weight gain or weight loss.

Studies have also shown that people eating nuts regularly live longer than those who don’t. This may be their ability to help prevent many chronic diseases. [Published in PubMed 1234]

Metabolic syndromes like high cholesterol levels, high blood sugar, and high blood pressure risks can be reduced by eating nuts. [PubMed Research 1234]

Nuts can reduce the risk of cancer and hypertension while improving glycemic control in individuals with type 2 diabetes. [Published research in PubMed 12]

First of all, What Are Nuts?

According to Wikipedia

“A nut is a fruit composed of an inedible hard shell and a seed, which is generally edible. In general usage, a wide variety of dried seeds are called nuts, but in a botanical context “nut” implies that the shell does not open to release the seed.”

But don’t worry, you can buy “pre-shelled” nuts from stores.


Now, let’s take a look at the most commonly used nuts.

Nuts infographic 1 - Help in Health


Almonds are the most popular tree nuts, having a lot of beneficial nutrients. [1]

Almonds have been found to reduce inflammation in people with type 2 diabetes. [2]

One ounce (approximately 28 grams) or a small handful of almonds contains roughly:


A study has found that Almonds and almond skin have beneficial effects on your intestinal microbiota profile and a modification of the intestinal bacterial activities by supporting the growth of beneficial gut bacteria. [3]

Almonds can help to improve cholesterol levels.

According to studies published in PubMed [4567], it can reduce LDL cholesterol and oxidized LDL cholesterol levels, as these are one of the main factors of heart diseases.

Although, almonds consumption by overweight and obese people in the restricted low-calorie diet help in weight loss and also lowers blood pressure. [PubMed Research 89]

Eating one ounce (28 grams) of almonds with a meal can reduce about 30% of the rising in blood sugar in people with diabetes. [PubMed Research 10]

In many controlled studies, almonds have shown weight loss rather than weight gain.

In one study (of 108 overweight obese women), those who consumed almonds lost nearly three times as much weight and experienced a greater decrease in waist size compared to those eating no almonds. [PubMed Research 11]

Studies have shown that during digestion a portion of fat stays within the nut’s fibrous wall. That’s why despite being high in calorie count, your body doesn’t absorb all of them. [PubMed Research 121314]

From all these studies almonds certainly contain several important nutrients that may help reduce heart disease, diabetes risk factors, and weight loss. However, despite these studies, larger studies are needed to confirm these effects.


Walnuts are many popular nuts and are an excellent source of omega-3, omega-6, and polyunsaturated fatty acids. [1]

They look like a brain structure.

They are rich in antioxidants.

A one-ounce (28 grams) serving of walnuts contains roughly:


Several large studies found that walnuts can significantly reduce bad cholesterol levels. And helps increase the good cholesterol level. [PubMed Research 234]

Nuts can help in lowering heart disease risks and also preventing stroke risk. That is because of their benefits for cholesterol levels, artery function, LDL particle size, and inflammation. [PubMed Research 56789101112]

They may help to improve blood pressure and the flow of blood through the circulatory system. [Published in PubMed 1314]

Walnuts are also helpful in losing weight.

Walnuts help in reducing inflammation. [PubMed Research 15]

Study shows that walnuts are very effective in improving the brain. They increase a measure of cognition called “inferential reasoning”. [Published in PubMed 16]

Studies show that walnuts may be helpful to prevent different types of cancer that include breast cancer, prostate cancer, and colorectal cancer. [Published in PubMed 171819]

So it is now certain that walnuts are a great source of omega-3 and many other nutrients. Eating walnuts may benefit your heart health and your brain.


Pistachios are common nuts and are high in fiber. [1]

Like almonds, pistachios may improve good cholesterol levels like HDL cholesterol, also they may reduce coronary heart disease. [Published in PubMed 2]

What is coronary heart disease?

Well, according to “U.S. National Heart, Lung and Blood institute” coronary heart disease (CHD) is a disease in which a waxy substance called plaque builds up inside the coronary arteries. These (arteries) are responsible to supply oxygen-rich blood to your heart muscle. [NLH 3]

The building up of plaque in arteries is called atherosclerosis and it is done over many years.

One ounce (28 grams) of pistachios contains roughly:


Study shows that pistachios may help to lower triglycerides in obese people. [PubMed research 45]

Pistachios may help to reduce the blood sugar level rise that happens after a meal. [PubMed research 6]

They are a good source of dietary fiber, which makes you feel full and satisfied for a longer period.

The fibers send signals to the brain to prevent you from overeating.

Pistachios may also be helpful in heart disease risk factors like blood pressure, oxidative status, and weight.

So what is the oxidative status?

Oxidative status refers to blood levels of oxidized chemicals, which can play a part in heart disease. [PubMed Research 78910]

From all these studies we can say pistachios when eaten in a high quantity of more than one ounce (28 grams) per day may have beneficial effects on heart disease risk factors.


Cashews are also in the tree nut family having a good number of nutrients. [1]

They have a creamy texture that makes them a great addition to many dishes and snacks.

In, one-ounce (28 grams) of cashews contains roughly about:


Several studies have discovered that diets enriched with a high amount of cashews can improve symptoms of metabolic syndrome.

Now you may have a question, don’t you? What is metabolic syndrome? Right?

Well, according to Wikipedia “Metabolic syndrome is a clustering of at least three of the five medical conditions that include central obesity, high blood sugar, high blood pressure, high serum triglycerides and low serum HDL (High-density lipoprotein).”

It has been discovered in a study that involved 62 subjects with MS that Cashew's enriched diet improved the blood pressure in people that has metabolic syndrome. [PubMed Research 2]

Studies show that diets high in cashews may increase blood sugar in people with metabolic syndrome. [PubMed Research 34]

Another study (of 64 volunteers) discovered that cashews increased the antioxidant potential of the diet. [PubMed Research 5]

Although, one large study (of 300 adults) observed that a diet enriched with cashews reduced blood pressure and increased levels of (good) HDL cholesterol; however, it has no significant effects on body weight or blood sugar levels. [PubMed Research 6]

From all these studies we can say that cashews contain several important nutrients that may improve blood lipid levels and reduce blood pressure.

Macadamia Nuts

Macadamia nuts contain a wide range of nutrients and are a great source of monounsaturated fat. [1]

Due to their high content of monounsaturated fat, many health benefits of macadamia nuts are related to heart health.

In, one-ounce (28 grams) of macadamia nuts contains roughly about:


It has been discovered that a diet enriched with macadamia nuts produces effects similar to a heart-healthy diet recommended by the American Heart Association. [PubMed Research 2]

Many studies have discovered that diets rich in macadamia nuts lower cholesterol levels of both total cholesterols and (bad) LDL cholesterol in people who have high cholesterol levels. [PubMed Research 3]

They may help reduce other heart disease risk factors, including inflammation and oxidative stress. [PubMed Research 4]

In short macadamia nuts are rich in monounsaturated fat that may reduce risk factors for heart disease.


Pecans are often served in desserts, but they are highly nutritious on their own. [1]

Like other nuts pecans are also antioxidants.

In, one-ounce (28 grams) of pecans contains roughly about:


Studies have shown that in people with normal cholesterol levels, pecans can lower (bad) LDL cholesterol and total cholesterol. [23]

In one study of four-week long, people who ate pecans as 20% of their daily calorie intake showed that antioxidant profiles in their blood improved.

Pecans may help to prevent skin damage by removing toxins and waste from your body.

Pecans help improve brain function. They are also known as brain food.

In, short we can say that pecans contain a variety of beneficial nutrients and antioxidants so they may help lower the (bad) LDL cholesterol.

Brazil Nuts

Brazil nuts are also from the tree nuts family they originated from a tree in the Amazon and are an amazingly rich source of selenium. [1]

Selenium is a mineral and antioxidant needed for a healthy immune system. It helps to prevent our nerves and cells from damage.

Although it is used for several bodily functions, you only need to obtain small amounts of it through your diet.

In, one-ounce (28 grams) of Brazil nuts contains roughly about:


A one-ounce serving of Brazil nuts will provide more than 100% of the RDI for selenium.

Selenium deficiency is rare and usually occurs in certain disease states.

For example, one study discovered that people undergoing hemodialysis for kidney disease were selenium deficient. When these affected people ate just one Brazil nut daily for three months, their blood selenium levels returned to normal, and improved their antioxidant status. [PubMed Research 2]

As these nuts are rich in selenium it helps in improving your mood-related disorders which include anxiety, fatigue, and depression. [PubMed Research 3]

But don’t take too many Brazil Nuts, or take it while eating selenium supplements as it will lead to selenosis. A condition in which hair loss, nail loss, and skin loss occur. So best not to take too many.

Brazil nuts can also help reduce cholesterol levels. They may also help in reducing oxidative stress and improve the function of blood vessels in obese teenagers. [PubMed Research 45]

Brazil nuts may reduce inflammation both in healthy people and those undergoing hemodialysis and can also increase antioxidant defenses in hemodialysis patients. [PubMed Research 67]

From all these studies it is clear that Brazil nuts are rich in selenium which helps to improve mood, protects nerves and cells, reduces oxidative stress and improves the function of blood vessels, and reduces inflammation.


Hazelnuts have a distinctive flavor which makes them a favorite in sweet foods.

They are also tree nuts.

Hazelnuts are incredibly nutritious. [1]

Like many other nuts, hazelnuts have also very beneficial effects on heart disease risk factors.

In, one-ounce (28 grams) of Hazelnuts contains roughly about:


One study discovered that a hazelnut-enriched diet reduced total cholesterol, (bad) LDL cholesterol, triglycerides, and high-density lipoprotein cholesterol compared with no hazelnut-enriched diet. [PubMed Research 2]

Hazelnut-enriched diets also improved blood vessel function and lowered markers of inflammation. [PubMed Research 3]

Another study (of 15 volunteer men) on a hazelnut-enriched diet showed that it can improve cholesterol levels and increase the amount of vitamin E in the blood. [PubMed Research 45]

Hazelnuts can help in managing diabetes. As they are rich in magnesium which helps in decreasing the risk of diabetes. [PubMed Research 6]

Studies show that Hazelnuts can improve memory, hinder anxiety, and healthy aging. In, older adults it improves slow brain-related degeneration. [PubMed Research 78]

So from all these studies, it is clear that Hazelnuts can help to prevent heart-related risks, improve the brain, lowering bad cholesterol levels, lower the marker of inflammation, increases the amount of vitamin E in the blood, and decrease the risk for diabetes.


Eating peanuts is an excellent way to boost the amount of protein in your diet. Peanuts are easily and widely available and provide several essential nutrients.

Unlike other nuts, peanuts are not tree nuts but belong to the legume family.

Legume means they belong to a group of foods from a specific plant family, they grow under the soil. Most people consider them nuts.

However, they have similar nutrient profiles and health benefits as tree nuts. [1]

Peanuts contain a range of polyphenols, flavonoids, antioxidants, and amino acids.

In, one-ounce (28 grams) of dry-roasted peanuts contains roughly about:


A study of a huge amount of participants over 120,000 people found that a higher amount of peanut intake was associated with lowered death rates. [PubMed Research 2]

Like other nuts peanuts may also improve heart disease risk factors. [PubMed Research 3]

Peanuts also help in lowering the rate of type 2 diabetes. For example, a study found that women who ate peanut butter more than five times a week had lower rates of type 2 diabetes. [PubMed Research 4]

Like other nuts peanuts also help in maintaining weight rather than gaining it. Study shows that it helps in weight loss and reduce the risk of obesity. [PubMed Research 5678]

Eating Peanuts may help prevent or cut the risk of gallstone disease. [PubMed Research 910]

As peanuts have cholesterol-lowering effects that is why they are much more useful for gallstones, as gallstones are mostly made of cholesterol. [PubMed Research 11]

Despite their many benefits peanuts are also allergen. Peanut allergies sometimes may be severe or even life-threatening, which is why they are sometimes considered severe allergens. [PubMed Research 12]

Peanuts may help lower asthma and allergic disease rates in children of mothers who ate peanuts once or more per week during pregnancy. [PubMed Research 13]

From all these studies it is clear that peanuts can lower death rates, improves heart disease risk factors, lower the rate of type 2 diabetes, and weight loss, lowering asthma, and prevent gallstone disease risks.

When to see a doctor?

In most cases, nuts are a safe and healthful addition to the diet. But they should be taken in balance as nuts are calorie-dense.

Anyone who experiences digestive problems from eating nuts may want to see a doctor. They may be intolerant or sensitive to specific components of nuts.

Nuts are a common allergen and people can develop an allergy while eating nuts that they did not have before. Severe nut allergies can sometimes be fatal.

Anyone having an allergic reaction such as itching in the throat or face or swelling, should stop eating nuts and get urgent medical care.


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