Nuts are steadily gaining popularity in our diets. They are healthy snacks suitable for both men and women of all ages. There are many flavors being introduced to the market these days, with some being salty, sweet, and even spicy. But, is there a right way to eat this delicious yet healthy snack so that we can get the most out of it? Here are some tips you should know!

Benefits of Nuts

The most sought after component in nuts is their antioxidants. Nuts contain unsaturated fatty acids such as selenium, vitamin C, vitamin E, tocopherol and Omega-3, which are all antioxidants that help reduce oxidative stress and inflammation in the body. Besides that, it also prevents cardiovascular and cerebrovascular diseases.

In addition to that, nuts are rich in protein and dietary fiber. This can help us feel full and suppress our appetite, perfect for those planning to lose weight. For younger children and teens going through puberty, nuts are rich in calcium, magnesium and folic acid, all of which are necessary nutrients during the growth process.

How Much Should I Eat In A Day?

The appropriate amount of nuts each day is a "handful", but since we come in all shapes and sizes, a "handful" can be roughly 28g or 1oz. By size, it would be around 6 to 7 walnuts, or 23 almonds or 15 pecans.

The calories in a handful of almonds is about 160kcal, which is similar to half a bowl of rice. Other nutrients include about 8mg of vitamin E, 6g of protein, 4g of dietary fiber and 15g of unsaturated fatty acids.

How Do I Pick My Nuts

As mentioned before, there are many different flavors of nuts on the market, giving customers a variety of choices. Although flavored nuts are delicious, do remember that the calories and sugar content will also be much higher than plain nuts and defeats the purpose of a healthy nut snack.

Instead, go for more natural products, such as mixed nut snacks without additives. There are also products that contain dried fruits, so you can compensate for the vitamins that are lacking in the nuts. Thanks to the natural sweetness and the variety in texture, mixed nuts mixed with dried fruits will be our most recommended way of consumption.

Keep in mind that since nuts contain plenty of unsaturated fatty acids, they deteriorate easily when exposed to oxygen. We suggest buying smaller packages and avoiding storing them in hot and humid places.