How many nuts per day?
Nuts have health benefits for human beings. Brain, heart, etc. will all be affected by a daily diet of nuts. However, the amount of this fruit should be in accordance with your weight and a well-defined diet. Contact a nutritionist if necessary. This way you will consume the amount of nuts your body requires. But first, learn about the real benefits of eating these nuts daily.
What benefits do nuts offer?
It is important to note that the word ‘nuts’ used here is not limited to commercially available nuts. It should be understood in a broad sense. Specifically, it includes all varieties of nuts and oil seeds. In fact, this is the first advantage that nuts offer before their nutrient richness.
The variety of nuts
You have access to at least a dozen types of nuts. You will have enough to fill you up without getting tired of it. You can choose between nuts, hazelnuts, almonds and even peanuts. As far as nuts are concerned, you can choose between walnuts, pecans, cashews and Brazil nuts.
The nutrients in nuts
Scientists are always talking about the benefits of nuts, but the uninitiated rarely take the time to understand. To help you understand, these fruits are rich in nutrients. Specifically, they contain vitamins, minerals, magnesium, and phosphorus.
Its other components such as fibre and antioxidants also help the body regulate your metabolism. If you want to go deeper, the most rich in fibre, magnesium and cholesterol are peanuts and hazelnuts. If you are interested in the oxidative properties of these fruits, eating pecans is highly recommended.
Bioactive components of nuts
Walnuts, regardless of their category, are rich in ellagic acid, genistein, and resyeratrol. These components are often found in the form of fat, linoleic or alpha linoleic acid, commonly known as omega-3. In order to maintain your brain, these elements are very important.
What effect do walnuts have on the heart?
Studies conducted by the Norwegian University of Science and Technology have proven the benefits of nuts on the heart. Indeed, through their research, the university was able to make a link between the nutrients contained in walnuts and cardiovascular disease.
This study was carried out on more than 800,000 people. The result was astonishing, as the risk of getting cardiovascular disease was reduced by 21% for those who followed a Mediterranean diet. Also, the risk of stroke is reduced by 7%, because in addition to improving blood circulation, nuts regulate your weight.
According to the American Journal of Clinical Nutrition, walnuts are the most beneficial for the heart. If you have a heart condition, it is advisable to eat them without moderation. Thanks to the high amount of triglycerides contained in these nuts, you will stay away from heart-related diseases.
How much nuts do you need to gain longevity?
According to scientists, nuts can reduce your mortality rate by up to 22%. In order to achieve this rate, you should eat at least 10 g of nuts per day. This amount is fixed, no matter what form the nuts take. Oil, butter, roasted, salted, etc. these foods are still rich in fat, calories and vitamins. Its benefits are not diminished despite the fact that it is sold as a finished product.
The nutrient requirements of fruits in the same category as hazelnuts differ depending on whether you are a man or a woman. If you are a woman, 5g of hazelnuts or peanut butter per day is enough to gain longevity. For men, this should be at least 8 g per day. This is due to the obvious difference in calorie requirements between men and women.
For a balanced diet, you can go so far as to adopt a Mediterranean diet. However, beware of the allergies caused by oil and butter. You will be far from neurodegenerative diseases, but your allergy will be difficult to cure. In order to consume this product without taking risks, and to know how many hazelnuts per day, or nuts you can eat, consult a nutritionist first. He or she will be able to advise you and suggest alternatives if your body does not tolerate the nut family. Similarly, if you regularly eat nuts, you may be able to find out how many cashew nuts you should be eating per day.
What benefits do nuts have for the brain?
When it comes to the brain, Alzheimer’s is the first disease that comes to mind. Scientific articles show that nuts help to limit the risk of developing this disease. Apart from the diseases, the high level of nutrients in hazelnuts ensures brain health.
Studies on mice have shown that nuts enhance learning ability. Also, memory, anxiety, and motor skills of the brain all benefit from the elements in these fruits.
As one of the top 10 best foods for the brain, these fruits should be consumed daily by the elderly. Although any form of nut can be eaten, peanuts are a favourite among the elderly.
What tips should I follow to consume oilseeds properly?
Although you don’t have a specific target, you can eat as many nuts as you like. However, the ideal amount would be 1 to 2 portions of nuts per day. In other words, a nutritionist advises you to eat up to 16 nuts per day on average.
As far as form is concerned, these seeds are most effective in their natural form. You should take a nutcracker and eat the core directly without toasting or salting it.
If you are following the Mediterranean diet to lose weight, you must eat a balanced diet. Rich in vitamins and good fats, these oil seeds are highly recommended. They do not provide many calories, but they give you all the nutrients your body needs to stay healthy.
What are the contraindications to eating nuts?
There are no real contraindications to eating nuts. Given the many benefits that these fruits provide, they can satisfy the nutritional needs of everyone. Just make sure you know how many calories you need every day before you eat hazelnuts or almonds.
If you want to maintain your current weight, you should eat no more than 30g of nuts per day. If you do sport, you are allowed to increase this amount. Depending on the intensity of your activity, ask a nutritionist about the right daily dose of nuts.
If you are pregnant or breastfeeding, nut consumption is even recommended. This is also the case if you are undergoing treatment. You only have to be careful about allergies. Your young children should not eat nuts yet. Also, when they are old enough, you should limit their consumption to a minimum. Otherwise, your children may get mouth ulcers and itching.
In a few words, nuts are very beneficial for your health. Consumption without moderation does not expose you to irreversible risks. However, beware of allergies. These can throw your diet off balance. If you want to know what are the harms of nuts, and if you can consume them, do not hesitate to contact a nutritionist.