How many nuts can you eat a day? A practical and healthy guide

Incorporating nuts into your daily diet is one of the most common recommendations from nutritionists and health organizations, but a key question arises: How many nuts can you eat per day to reap their benefits without overdoing it?

Recommended amount: the ideal daily ration

Most experts and organizations, such as the Spanish Heart Foundation and the World Health Organization, agree that the recommended daily intake of nuts for a healthy adult is 20 to 30 grams per day, which is roughly equivalent to a handful. This amount may vary slightly depending on the type of nut and each person's energy needs, but it is a safe guideline for most people.

• Small nuts (almonds, hazelnuts, cashews): about 8-10 units daily.
• Large nuts (walnuts): 4-5 units daily.

Why is it important to control the quantity?

Although nuts are rich in healthy fats, fiber, protein, minerals, and vitamins, they are also high-calorie foods. Consuming more than the recommended serving can lead to excess calories and make weight control difficult, especially if the rest of your diet isn't adjusted.

Tips for eating nuts in a healthy way

 

• Choose raw or roasted nuts, without added sugar. Avoid fried, caramelized, or coated varieties, as they increase the amount of saturated fat, sugar, and sodium.
• Include them at different times of the day: as a mid-morning or afternoon snack, or as a complement to salads, yogurts, rice dishes, and other dishes.
• If you have allergies or intolerances, always consult a specialist before adding them to your diet.
• Adjust the amount to your energy needs. If you're on a weight-loss diet, adjust your serving size to avoid exceeding your daily calorie intake.

Benefits of an adequate portion of nuts

Consuming the recommended amount of nuts per day contributes to:

• Improve cardiovascular health thanks to its unsaturated fats ( Omega 3 and 6).
• Regulate intestinal transit and prevent constipation due to its fiber content.
• Provide a feeling of satiety, helping to control appetite.
• Protect the skin, strengthen the immune system, and provide essential antioxidants, vitamins, and minerals.

Remember: A handful a day, preferably raw or roasted , is the best way to enjoy nuts and their benefits.