The Number Of Nuts You Should Eat Every Day
The Number Of Nuts You Should Eat Every Day
Nuts have been celebrated for their nutritional prowess for centuries, earning their place as a powerhouse of essential nutrients and health benefits. Packed with healthy fats, proteins, fiber, vitamins, and minerals, nuts offer a range of advantages that contribute to overall well-being. However, the burning question remains on the number of nuts you should eat every day to reap their benefits without going overboard? We'll dive into the nutty details to help you strike the perfect balance for a healthy and satisfying diet.
Portion Control: How Many Nuts?
While nuts offer a multitude of benefits, it's essential to consume them in moderation due to their calorie density. The appropriate quantity can vary based on factors such as individual nutritional needs, goals, and the specific type of nut. Eating a handful of nuts a day can provide cardio-protection by significantly reducing six risk factors for heart disease, according to a major Australian review.
Almonds
A popular choice, around 1 ounce (30 grams) or a small handful of almonds per day is a reasonable amount. This equates to roughly 23 almonds.
Walnuts
With their high omega-3 fatty acid content, about 1 ounce (30 grams) or around 14 walnut halves a day is a good goal.
Cashews
Opt for roughly 18 cashews, totaling about 1 ounce (30 grams), to balance their rich nutritional profile with calorie intake.
Pistachios
Enjoy about 1 ounce (30 grams) or approximately 30 pistachios, keeping in mind that the act of shelling them can slow down consumption.
Pecans
To harness the benefits of pecans, aim for around 20 pecans, totaling about 1 ounce (30 grams).
Brazil Nuts
Due to their high selenium content, limit your intake to about 1-2 Brazil nuts a day to avoid selenium overdose.