If you're hesitant to prepare a variety of foods and are considering taking a multivitamin supplement, nuts are a good alternative. Nuts such as peanuts, walnuts, and almonds contain a wide range of nutrients including vitamin B, E, omega-3, and minerals. Just a handful a day can provide various health benefits.

 

Eating a handful of two or three types of nuts daily reduces the risk of heart attack. According to an analysis of data from over 2 million people by a research team from the University of Oslo in Norway and the Karolinska Institute in Stockholm, Sweden, participants who consumed more than a handful (about 30g) of nuts per day had lower cholesterol levels than those who did not. The likelihood of experiencing cardiovascular disease was about 19% lower, and the risk of death was approximately 23% lower. This is because the unsaturated fats abundant in nuts help lower harmful cholesterol levels.

 

It also helps with vascular health. Almonds are rich in vitamin E, which suppresses vascular inflammation responses and slows vascular aging. Walnuts are abundant in arginine and alpha-linolenic acid (ALA), a type of omega-3, which promote smooth blood circulation. Arginine dilates blood vessels, and ALA prevents fat accumulation on the vessel walls.

 

It is also beneficial for arthritis management. Walnuts, which are rich in ALA that helps reduce inflammation, are a prime example. A Harvard University study involving 5,013 people found that groups who frequently consumed nuts, including walnuts, showed lower arthritis inflammation markers compared to those who did not.

 

It is also good for the skin. According to research by the World Cyber University on medicinal health foods, people who ate nuts three or more times a week had smaller skin pores than those who did not. The unsaturated fatty acids abundant in nuts help the function of the skin's stratum corneum, reducing pore size and helping to maintain smooth skin texture.

 

Consistently eating them can improve sleep quality. This is thanks to melatonin, which alleviates insomnia, and magnesium, which relaxes muscles and helps you fall asleep in a comfortable state. Almonds are rich in melatonin, magnesium, and vitamin B. There are research results on elderly subjects indicating that intake of magnesium, melatonin, and vitamin B can help improve insomnia. Pistachios also contain a lot of magnesium and vitamin B, and among plant-based foods, they have the highest magnesium content.

 

However, eating too many nuts can cause gastrointestinal discomfort. It is advisable to consume most nuts within a handful per day (about 30g). Approximately 23 almonds or about 10 peanuts. Additionally, people who eat nuts daily should also make sure to include vegetables in their diet. Nuts contain almost all essential nutrients, but they lack or have low levels of vitamins A and C.

 

 

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They say nuts are good, so just grab a handful haha

It's really difficult, isn't it? A handful is 30 grams.

Don't forget