Nuts are one of the best snack meals you can eat daily. Small in size, full of benefits, and no preparation needed. But the idea is you take them without salt and in the appropriate amount to benefit fully.
Why are nuts beneficial?
Nuts are rich in healthy fats, fiber, protein, and vitamins. The unsaturated fats in them help with heart health and lower bad cholesterol. Also they contain important minerals such as magnesium, zinc, and selenium.
Each type has its benefit
- Almonds: Rich in vitamin E and magnesium, beneficial for skin and bone health
- Walnuts (English walnut): Rich in omega-3, excellent for brain health and concentration
- Pistachios: Rich in potassium and antioxidants, helps regulate blood sugar
- Cashews: Excellent source of iron and zinc, beneficial for the immune system
- Brazil nuts: A single nut meets your daily selenium requirement
- Hazelnuts: Rich in vitamin E and fiber, good for digestion
How much a handful per day?
Studies recommend about a handful (30 grams) daily. That means approximately:
- 23 almonds
- 14 walnuts
- 49 pistachios
- 18 cashews
Do not exceed this amount because nuts are high in calories, and overeating may lead to weight gain.
Best way to eat them
- Raw: Best option to retain all its nutritional elements
- Unsalted or dry roasted: Salted nuts raise your blood pressure, and oil-roasted ones lose their benefits
- With yogurt or oatmeal: A complete and nutritious breakfast meal
- As a snack between meals: Gives you energy and prevents hunger
Important tip
💡 Tip: Keep a small bag of nuts in your bag or car. Instead of stopping for groceries and buying chips or sweets, you have a healthy ready option. Nuts stay good for months if stored in a dry, cool place.
In conclusion, nuts are a small investment in your health. A handful daily can make a big difference in your body and energy. Try a variety of nuts to get different benefits, and remember to drink enough water with them.
