Research has found that frequently eating nuts lowers levels of inflammation related to heart disease and diabetes. Regularly eating a healthy diet that includes nuts may: Improve artery health. Reduce inflammation related to heart disease.
Nut nutrition
Because of their fat content, nuts are high in calories, so it's best to limit your portion size to a small handful (30g). Because of their fat content, nuts are high in calories, so it's best to limit your portion size to a small handful (30g).
Recommended daily serving of nuts
The Australian Dietary Guidelines recommend 30 grams of nuts on most days of the week for adults. As all nuts have a similar nutrient content, a wide variety of nuts can be included as part of a healthy diet. One serving is approximately 30 grams – or 1/3 of a cup (or one handful).
“Nuts are also extremely energy dense (calories per gram) compared to other protein-rich foods, so they do need to be eaten in moderation. Hence why one serve per day seems to be the magic number.”
More importantly, eating too many nuts can actually lead to food toxicity which can range from mild symptoms to severe illness. In addition, many nut varieties contain the amino acid L-Arginine, which can cause mouth ulcers if you over-indulge.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.
Gas, bloating, and digestive issues may occur.
It's a common side effect, thanks to compounds in nuts called phytates and tannins, which make them difficult to digest. And eating too much fat, which is found abundantly in nuts, in a short period of time can lead to diarrhea, says Alan R.
Many people think of nuts as just another junk food snack. In reality, nuts are excellent sources of healthy fat, protein, and other healthful nutrients.
The mono-unsaturated fats found in almonds will prevent overeating and the dietary fibre contributes to the sensation of being full, despite eating a small amount. In fact, they are a good source of an amino acid called L-arginine that helps you burn fat.
A 30g serve of nuts is equivalent to approximately: 20 almonds. 10 Brazil nuts. 15 cashews.
Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack.
Benefits of anti-inflammatory foods
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
Almonds are the most nutritionally-dense nuts and said to be king of superfoods by online health food brand, Healthy Supplies. They contain Vitamin E, magnesium, iron, calcium and fibre.
Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts contain high amounts of fiber, calcium, magnesium, zinc, Vitamin E and Omega-3 fats which all have anti-inflammatory effects.
Of course, peanuts are not actually nuts – they're legumes or beans. (The most carcinogenic nut is technically the walnut.)
Eating nuts every day as part of a balanced diet can be great for your health. Just make sure you don't go overboard, since nuts are high in calories. Nuts contain healthy fats, minerals, and nutrients that not only make them a great snack but also mean they are a heart-healthy food.
One of the best nuts to improve digestion is cashews. This nut is not only a good source of dietary fibres but also rich in magnesium, which is another essential that can decrease several digestive diseases. Cashews contain oleic acid and palmitic acid, which are not produced by our bodies.
Just 28g of nuts daily has been found to reduce the risk of coronary heart disease. For people at risk of developing heart disease, the cholesterol-lowering portfolio diet includes 42g of nuts daily and the DA SH diet, for blood pressure reduction, recommends 50g nuts daily. Your choice of nuts can change things.
As nutritious as walnuts are, you don't need lots of them to reap the benefits. Also, too much consumption has been associated with gastrointestinal discomfort, allergic reactions, and high-calorie intake, causing weight gain, Make it a routine to stick to anything between 7-10 walnuts per day.