Nuts about health: Why they deserve a spot in your diet
5:33 PM EDT, October 6, 2024
There are so many types of nuts that everyone can find something they like. The often-repeated mantra is that they are one of the best snacks we can quickly reach for, as nuts are a health powerhouse. However, not everyone considers how they affect the body.
Walnuts, hazelnuts, cashews, almonds—no matter which one you like the most, they can all be described as "healthy." And for good reason, because they should become a staple in our diet, not just when someone adds them to a cake.
Healthy nuts in the diet
Nuts are accurate energy bombs, containing primarily healthy unsaturated fats. They are an excellent source of plant-based protein, fiber, and many valuable vitamins and minerals, such as magnesium, potassium, and vitamin E. Regularly including nuts in your diet can bring many health benefits.
Scientific research indicates that consuming nuts helps reduce the risk of heart disease and type 2 diabetes and also supports brain health. Thanks to their high fiber content, nuts provide a longer-lasting feeling of fullness, which can contribute to maintaining a healthy weight.
Which nuts to choose?
Each type of nut is healthy, but they have slightly different properties. Almonds are rich in vitamin E, an antioxidant that protects cells from damage. They also contain a lot of magnesium, which supports the heart and nervous system. Walnuts, due to their high omega-3 content, are great for supporting brain function.
Hazelnuts are an excellent source of vitamin E and minerals like potassium and phosphorus. Their delicate taste makes them a versatile addition to many dishes. The less popular Brazil nuts are a real selenium bomb, a mineral essential for proper thyroid function.
Too much of a good thing
The fact that nuts are healthy is clear. However, this does not mean you can eat them without restraint, as nuts are very high in calories—they have an average of 600 kcal per 3.5 oz of product. The average daily portion is 1 oz, or about 20-25 pieces, depending on their size. They should be a component of a balanced diet, but not its foundation. It's worth adding nuts to yogurt or oatmeal or munching on them, but they should only be a small snack.
