Nuts Are More Than Just a Snack: A Nutritional Treasure That May Boost Your Health
Nuts are among the nutrient-dense foods, as they contain protein, fiber, vitamins, minerals, and antioxidants, making them a source of multiple health benefits.
However, excessive daily consumption may carry undesirable side effects, necessitating knowledge of the optimal amount that balances benefit and moderation, according to a report by Verywell Health.
Current guidelines indicate that the ideal amount of nuts is about 30 grams, equivalent to one ounce per day. For those without a scale at hand, this amount is roughly equal to one handful.
Studies have linked the consumption of about 30 grams of nuts daily with lower rates of heart disease and cancer-related mortality.
Researchers emphasize that regularly consuming a handful of nuts daily may improve heart health and reduce the risk of certain diseases, but they simultaneously stress that excessive intake may open the door to other health problems.
Experts also recommend choosing raw or roasted nuts over highly processed varieties, as they retain their nutritional value.
The minerals, fiber, and antioxidants found in nuts are associated with a range of health benefits, most notably supporting heart health and reducing the risk of stroke and atrial fibrillation, although these findings require further research for confirmation.
The dietary fiber, antioxidants, and minerals in nuts possess anti-inflammatory properties, contributing to reduced oxidative stress in the body, which is a risk factor associated with high blood pressure, heart disease, and type 2 diabetes.
The protein and fiber in nuts contribute to increased feelings of fullness, which may reduce overall food intake.
Several studies suggest that replacing ultra-processed foods with nuts may support weight management.
Including nuts in a balanced diet can help protect against certain obesity-related cancers, such as colorectal, liver, thyroid, and pancreatic cancers, while emphasizing that nuts alone are insufficient for cancer prevention without adopting a comprehensive healthy dietary pattern.
Although nuts are generally safe for most people, they have certain precautions that warrant attention, especially when consumed in excess. For example, excessive consumption of Brazil nuts specifically can lead to selenium toxicity due to their high selenium content.
Additionally, some types and brands of nuts contain high levels of sodium, and a diet high in sodium is linked to an increased risk of high blood pressure, kidney disease, and stroke. Therefore, it is advisable to choose raw, unsalted nuts to reduce sodium intake.
Excessive consumption of nuts in one sitting may cause digestive disturbances, such as bloating, gas, and diarrhea, due to the relatively high fiber content of nuts.
