Adding nuts to your meals is very beneficial as they are full of energy, proteins, natural fiber and unsaturated fats. However, many people are afraid to eat nuts due to the popular belief that they will make you fat. This is not true! According to various researches, nuts can actually help lose weight, reduce cholesterol levels and keep the heart in a healthy condition. To get these benefits, you will have to eat the right amount of nuts. So how many nuts per day?
How Many Nuts Should You Eat Every Day?
Actually, the answer to this question varies depending on which nut you want to have. Here are some examples.
1. Cashew Nuts
Cashews contain iron, zinc and magnesium, and you should eat about 4 to 5 cashew nuts every day. They are low in fat and about 82% of the fat found in cashew nuts is unsaturated, and 62% of unsaturated fats is monounsaturated fats which are very healthy for heart. Besides, the iron found in cashew nuts helps transmitting oxygen to the body cells, thereby preventing anemia from occurring. What's more, cashews are rich in zinc and magnesium. Zinc is good for vision and the immune system, and magnesium helps boost the memory and fight against memory loss caused by old age.
How many nuts per day? When it comes to pistachios, you can take 5 to 7 pistachios per day. They are the leanest nuts with a calorie count of less than four for one nut. With the pistachios encased in shells, one would have to put in some effort in bringing them out before eating, which makes you eat slowly. The l-arginine contained in pistachios can make the lining of arteries more flexible, thus preventing blood clots from forming. Besides, pistachios also contain vitamin E, which is an essential vitamin for the body. What's more, eating pistachios will give you 22% of the recommended daily intake of vitamin B-6, 15 % of thiamine and phosphorus, and 10% of magnesium.
Eating about 8 to 10 almonds per day is recommended. Almonds are high in monounsaturated fat content which can reduce the chances of heart disease. Almonds are rich in fiber, with about three grams of fiber in each ounce. Besides, almonds are great sources of vitamin E, which is a great antioxidant. Almonds also help in weight loss and are great for maintaining a healthy blood sugar level. What's more, they are also good for the gut and are great immune system boosters.
How many walnuts should I take per day? Taking 1 to 2 walnuts each day is a very healthy option. Consuming walnuts is the healthiest way to get unsaturated fats. Walnuts are great for maintaining weight and staying in shape over time. The antioxidant property of walnuts makes your body free from cellular damage, cancer, heart disease and premature aging. These little nuts are also packed with omega-3 fatty acids which are great for heart health. Consume these healthy nuts by chopping them up and adding them to your cereal, or you can make your own walnut butter by blending them together with some honey and cinnamon.
A healthy serving of 8 to 10 peanuts per day is advised. It was discovered that peanuts are heart caretakers as they are rich in monounsaturated fats. They are also rich in vitamin E, manganese and folate, which are essential elements for the body. Besides, they contain antioxidants which are good immune system boosters and can help prevent cardiovascular diseases. However, those flavored peanuts on the store shelves may lose many nutritional benefits, so ditch the processed peanut butter and make your own using some honey and roasted peanuts.
Knowing how many nuts per day is very important. It’s highly beneficial for you to eat 15 halves of pecans each day. They can help fight against heart diseases and cancer, and boost your immune system due to its antioxidant properties. They are also rich in proteins and are cholesterol-free. Pecans are an alternative to meat, thereby making them ideal for vegetarians.
7. Brazil Nuts
No more than 2 Brazil nuts per day is recommended. These nuts are rich in selenium, and when you take too much of it, it could make the hair and nails brittle. The good part about Brazil nuts is that they are rich in potassium which improves sleep.
The answer to how many nuts per day can vary, depending on types of nuts. For hazelnuts, a small handful of them each day is ideal and won’t be detrimental to your weight. This nut is rich in fiber which is great for maintaining the heart’s health. Besides, it contains manganese which can help heal wounds, and is a great source of vitamin E which is great for effective vitamin K usage. Hazelnuts have a high proanthocyanidin content which is effective in preventing blood clotting and UTIs.