Nuts: What is the ideal portion and the benefits of each one?

Eating almonds, pistachios and other nuts provides various health benefits.  However, it is necessary to know the ideal portion to consume them per day.

Nuts are those that do not provide a lot of water in the daily diet.  In general, its consumption provides fat, protein of vegetable origin, fiber, B and E group vitamins and minerals such as magnesium, potassium, calcium, phosphorus, iron and zinc.  Thanks to this, almonds help fight heart disease, reduce blood cholesterol levels and have anti-inflammatory and antioxidant effects.

In fact, the World Health Organization (WHO) recommends eating 50 grams of nuts per day.  The best thing is that thanks to its size and texture it is possible to eat them as snacks or include them in various preparations, either desserts or salads.  Next, the benefits of each dry fruit and the ideal portion of each to enjoy its benefits.

Cashew nuts

Eating nuts ensures intake of vitamins E and B, vegetable protein, calcium, fiber and healthy fats.  Thanks to this, almonds have an antioxidant effect that helps improve skin health and intestinal transit, as well as the immune system and bone system.

Eating 10 almonds per day – about a handful per day – helps fight constipation and provides a feeling of fullness, making them an ideal food to add to a weight loss diet.

Walnut

Eating any type of nut, such as macadamia nuts or pecans, provides alpha-linoleic acid, the amino acid L-arginine, and vitamin E.  This makes nuts a great food for brain and heart health.  and the cardiovascular system.  In fact, according to a study from the University of California, people who eat nuts regularly have lower levels of depression.  Additionally, almonds provide fiber, which promotes gut health.

The ideal is to eat 30 grams of nuts a day.  The standard portion for macadamia nuts is 10 units.

Hazelnuts

This dry fruit has anti-inflammatory and antioxidant effects that lower blood fat levels and protect arteries.  In addition, they are rich in vitamins E and B6, which are important for the nervous and immune systems.  The ideal portion of hazelnuts per day is 15 to 20 units and covers about 20% of the vitamin E that should be consumed daily.

Pine Nuts

Pine nuts provide a good amount of zinc—6.45 grams per 100 grams—which helps in the formation and mineralization of bones and joints, meaning they help reduce bone ailments and problems.  In addition, thanks to the contribution of dietary fiber, they give a feeling of fullness and reduce appetite;  And being rich in vitamins E and K, they are ideal for fighting anemia and lowering cholesterol levels.  An ideal portion is less than 20 grams, which consumes 75 calories.

Pistachio

This dried fruit is rich in fiber, antioxidants, phytosterols, amino acids and monounsaturated fats, such as olive oil, and polyunsaturated fats, such as omega-6 and omega-3.  Its benefits include eye care and protection, improving cardiovascular health and skin quality.  A standard portion is 49 units, which is equivalent to 30 grams and 156 calories.

Peanuts

This bean is also found in the dried fruit section and is ideal for people with diabetes, as it helps control blood sugar levels due to its high level of fiber and vegetable protein.  Additionally, peanuts contain coenzyme Q10 and essential amino acids, which are known to have anti-inflammatory properties.

According to data from the Spanish Nutrition Foundation (FEN), 23.4 grams of this type of fat and 27 grams of protein are available for every 100 grams of peanuts.  The ideal daily intake is 20 units

Cashew nuts or marañon

This food is a powerful multivitamin thanks to its great contribution of folate, calcium, vegetable protein - 17.5 grams are consumed per 100 grams of cashews - and vitamins A and E.  Additionally, it provides trace elements such as magnesium that aid in the fight.  Reduces the risk of insulin resistance and diabetes.  Cashews are also rich in copper, a mineral that helps in the production of red blood cells.

The daily portion of cashews should not exceed 20 units or 30 grams per day, equivalent to 172 calories and 14 grams of fat.

All these ingredients are very versatile and can be prepared in different ways and can even be eaten as a snack throughout the day.  Discover Leo Moran's recipes that incorporate different nuts into dishes with more flavor, benefits and ingredients.