Why are nuts considered a superfood?

The food ranked number one on their list is nuts, specifically Walnut and Almond they took the top spot.
 

Why nuts are the best food

Nuts contain a vital fat an essential fatty acid known as “engine oil.” Just as an engine uses lubricant to keep running smoothly, our body’s cells (70–100 trillion of them) have many internal “engines” (mitochondria, lysosomes, etc.) performing millions of reactions, producing hormones, enzymes and other beneficial compounds. These cell‑engines function properly only when they are supplied with the right lubricant. The essential fatty acid (omega‑3) in nuts serves as that lubricant.
 

“Brain‑food”

Omega‑3 fatty acids found in nuts are key building blocks for the brain’s cerebral cortex. Regular consumption of nuts supports excellent brain function. Beyond the brain, omega‑3s are critical for sperm, testes, and the retina of the eye, and help protect against heart disease, high blood pressure, diabetes, stroke and heart attack.
 

Coenzyme Q10

Nuts are also rich in CoQ10, a powerful antioxidant that supports your heart, brain and muscles, and assists in turning food into energy.
 

Amino acids

One important amino acid found in nuts is L‑arginine. It helps make blood vessels strong and flexible, supports heart and stroke prevention by reducing blood clot formation, and maintains fluid flow in arteries.
 

Vitamins & minerals

• Nuts are a good source of B‑complex vitamins (important for many body functions & brain development) and vitamin E (essential for skin and hair).

• They also provide minerals like iron, magnesium, potassium, calcium, zinc, copper and selenium—essential for the body’s routine functions.
   

Longevity & global patterns

In “Blue Zones” around the world (such as The Okinawa Island in Japan, Ikaria in Greece, Sardinia in Italy, Costa Rica’s Nicoya, and Loma Linda in California), people often live into their 100s while staying active. Studies show one common dietary habit among these populations is regular nut consumption.
 

How much & how to eat

• A modest daily portion is sufficient. For example: 5 almonds, 2 walnuts, 4 cashews, 4 pistachios, and 10‑15 peanuts.

• Choose raw/natural nuts rather than salted/fried ones added salt and heat reduce nutritional value.

• A recommended method: soak nuts in water overnight. In the morning, rinse them and pair with 2–3 dates for a nutritious start to your day.

If you want a long, active and healthy life, include nuts in your diet. Their nutrient‑dense profile supports brain, heart, metabolism and overall longevity.