Nuts about health: Benefits and cautions of a crunchy diet
6 October 2024 18:59
Numerous types of nuts ensure that everyone can find something they enjoy. The frequently repeated mantra is that nuts are one of the best snacks we can quickly grab, as they are a powerhouse of health. However, not everyone considers how they affect the body.
Walnuts, hazelnuts, cashews, almonds—whichever is your favourite, can all be described as "healthy," and for good reason. These nuts should become a staple in our diet, not merely an addition to a cake.
Healthy nuts in the diet
Nuts are real energy boosters, primarily containing healthy unsaturated fats. They are an excellent source of plant-based protein, fibre, and many essential vitamins and minerals, such as magnesium, potassium, and vitamin E. Regularly including nuts in your diet can offer numerous health benefits.
Scientific research indicates that consuming nuts helps reduce the risk of heart disease, type 2 diabetes, and also supports brain health. Thanks to the high fibre content, nuts provide a lasting feeling of fullness, which can contribute to maintaining a healthy weight.
Which nuts to choose?
All nuts are healthy, though they offer slightly different properties. Almonds are rich in vitamin E, an antioxidant that protects cells from damage. They also contain significant amounts of magnesium, which supports the heart and nervous system. Walnuts, due to their high omega-3 content, are fantastic 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 true selenium powerhouse, a mineral essential for proper thyroid function.
Too much of a good thing
The health benefits of nuts are evident. However, this doesn't mean you can eat them in unlimited quantities, as nuts are unfortunately high in calories—they contain an average of 636 calories per 100 grams of product. The average daily portion is about 28 grams, or roughly 20-25 pieces, depending on their size. They are an important component of a balanced diet, but not its foundation. Adding nuts to yogurt or oatmeal or enjoying them as a small snack is beneficial.
