Nuts are a nutritional powerhouse, packed with fiber, vitamins, minerals, and unsaturated fats. These components offer significant benefits for cardiovascular health, brain function, and metabolism. Incorporating nuts into your diet can boost overall well-being.

A key recommendation is to consume about 28 g of nuts daily. This portion provides healthy fats, essential vitamins, minerals, and antioxidants, which are crucial for improving immunity and preventing disease. However, nuts are calorie-dense, with a 28 g serving typically containing 160-200 calories. Excessive intake can lead to weight gain, impede nutrient absorption, and potentially strain the kidneys due to their high phosphorus and potassium content.

Beyond calorie concerns, the substantial fat and fiber content in nuts can slow digestion, potentially causing bloating, discomfort, or diarrhea in some individuals. Additionally, certain nuts contain L-arginine, an amino acid that, when consumed in excess, might increase the risk of canker sores for sensitive people.

For those who snack regularly, choosing nuts as a healthy alternative is beneficial. Swapping low-nutrient options like potato chips and candy for nuts significantly increases your intake of beneficial fiber, monounsaturated, and polyunsaturated fats. This simple change also helps reduce excess sodium and calories in your diet. Regular nut consumption can diminish cravings for sugary items and unhealthy processed foods.

To maximize health benefits, opt for raw or dry-roasted nuts without added oil. This choice supports heart health and aids in controlling cholesterol and triglyceride levels. Many processed and seasoned nuts, by contrast, contain excess sodium, unhealthy fats, added sugar, and artificial ingredients, which can elevate calorie intake and increase the risk of chronic diseases.

Incorporating a diverse range of nuts into your daily diet ensures your body receives a broad spectrum of essential minerals and vitamins. For instance, almonds, cashews, peanuts, pistachios, and walnuts are rich in B vitamins. Pistachios, almonds, pine nuts, and hazelnuts provide ample folic acid. Sesame seeds and soybeans are excellent sources of zinc, calcium, and protein.

Individuals with pre-existing intestinal conditions, such as irritable bowel syndrome or diverticulitis, should introduce nuts into their diet gradually, starting with small amounts. Nut allergies are prevalent; therefore, anyone with such allergies should consult a doctor to identify suitable alternatives.

Le Nguyen (According to Very Well Health)