(30g) If you just eat nuts, you don’t need any nutritional supplements… What and how much should you eat?

If you're hesitant to buy a multivitamin because you find it too cumbersome to eat a variety of foods, nuts are a great alternative. Nuts like peanuts, walnuts, and almonds contain a wide range of nutrients, including vitamins B and E, omega-3 fatty acids, and minerals. Eating just a handful a day can provide a variety of health benefits.

 

Eating a handful of two or three types of nuts daily can lower your risk of heart attack. Researchers from the University of Oslo in Norway and the Karolinska Institute in Stockholm, Sweden, analyzed data from over two million people and found that participants who consumed more than a handful (about 30 grams) of nuts per day had lower cholesterol levels than those who didn't. They were 19% less likely to develop cardiovascular disease and 23% less likely to die. This is because the polyunsaturated fatty acids in nuts lower harmful cholesterol levels.

 

It also helps with vascular health. Almonds are rich in vitamin E, which suppresses vascular inflammation and slows vascular aging. Walnuts are rich in arginine and alpha-linolenic acid (ALA), an omega-3 fatty acid, which promotes blood circulation. Arginine dilates blood vessels, and ALA prevents fat buildup on blood vessel walls.

 

It's also beneficial for arthritis management. Walnuts, rich in ALA, which helps reduce inflammation, are a prime example. A Harvard University study of 5,013 people confirmed that those who frequently consumed nuts, including walnuts, had lower levels of arthritis inflammation markers than those who didn't.

 

It's also good for your skin. According to research from the Department of Medicinal Health Foods at World Cyber ​​University, people who ate nuts three or more times a week had smaller pores than those who didn't. The unsaturated fatty acids found in nuts support the function of the stratum corneum, reducing pore size and maintaining smooth skin texture.

 

Consistent consumption can also help you sleep better. This is thanks to melatonin, which alleviates insomnia, and magnesium, which relaxes muscles and promotes restful sleep. Almonds are rich in melatonin, magnesium, and vitamin B. A study of the elderly found that consuming magnesium, melatonin, and vitamin B helped improve insomnia. Pistachios are also rich in magnesium and vitamin B, and have the highest magnesium content of any plant-based food.

 

However, eating too many nuts can cause gastrointestinal problems. Most nuts should be limited to a handful (about 30g) per day. This is around 23 almonds and 10 peanuts. Even those who eat nuts daily should still eat vegetables separately. While nuts contain most nutrients, they lack or have low levels of vitamins A and C.

 

 

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They say nuts are good for you, so just bring a handful lol

It's really hard. A handful is 30g.

Don't forget