Healthy LivingNutritionNuts

How Many Pistachios Should You Eat Per Day?


Pistachios first originated in Europe and are eaten either on its own, roasted or salted form. These nuts are used in various recipes and are also used to garnish and enhance the taste of ice-creams.

Pistachios contain monounsaturated fats, which are healthy for the heart and protects the heart against various diseases. It also has some vitamins and minerals which are useful for our body.

These nuts are loaded with minerals like copper, phosphorus, manganese, and vitamins such as Vitamin B6 and thiamine that can benefit your health in numerous ways.

Pistachios are considered to be beneficial for the health, but too many of them can be harmful. Therefore, you should be careful about how many pistachio nuts should you eat per day.


How Many Pistachios Should You Eat Per Day?

You can include pistachios in your diet to get its health benefits. These nuts should be eaten in moderate amounts, to avoid the risks of any further damage.


Experts suggest you can to eat 30 pistachios per day


According to the healthy handful logo designed by NutsForLife, you should eat 30 grams of nuts per day, which is equal to 30 pistachio kennels peeled off from their shells. It helps to meet the daily requirement of all the essential nutrients, thereby proving to be beneficial for us. 

Eating 30grams of pistachios on a daily basis will have numerous benefits. So, you can add it to your diet.

Although, the amount of consumption of pistachios is suggested to be different from another source.

According to JerryNutHouse, some studies have shown that eating 1.5-3 ounces or one to two handful of pistachios on a daily basis can provide health benefits.

As pistachios are rich in calories, it is better to follow the rule of healthy handful logo by NutsForLife of eating only one handful of pistachios. This is regarded to be the moderate amount.

If you wish to cut down your excess calorie intake from your daily diet, you can choose to eat one to two handfuls of pistachios on a daily basis.


Health Benefits of Eating Pistachios

1) Pistachios are well known for their benefits to eyes. It is rich in carotenoids, which makes them beneficial for eyes. Eating pistachios can help cure and even reduce the chances of macular degeneration of eyes.


2) As per a study published in The Journal of Nutrition, pistachios provide a good dose of beta-carotene, lutein, and gamma tocopherol, which help to promote the health benefits of it compared to the other nuts.


3) Studies have also stated that eating pistachios, can help to reduce glucose and insulin level. The nuts help to enhance the hormonal level of peptide 1, responsible for regulating the level of glucose in diabetes.


4) Anecdotal evidence has shown that pistachio is responsible for enhancing fertility.

Many studies have shown that pistachio helps acts as an aphrodisiac. It further showed that eating pistachios regularly for three weeks can help to enhance the sex drive in case of men.

The nuts also contain arginine, phytosterol, and antioxidant which have an essential role in treating erectile dysfunction.


5) Pistachios are beneficial for breastfeeding and pregnant women, as it offers all the sufficient amount of nutrients. Pistachio provides all the crucial nutrients.


6) Pistachios are efficient for curing the risk of cardiovascular diseases. Some studies have shown that pistachios can reduce low-density lipoprotein and increase the high-density lipoprotein or good cholesterol in the body.


7) The vitamin E in pistachio can be beneficial, for fighting the premature aging. It also protects the skin from UV damage.

Pistachios have minerals like copper that helps to prevent wrinkles and also help to reduce the sagging of the skin. The vitamin B in these nuts helps to promote the healthy skin and hair.


Side Effects of Eating Pistachios

Though pistachios have numerous health benefits, the excess of these nuts can prove to be dangerous. Therefore, you should be careful with your amount of consumption. Some of the side effects of eating pistachios are as follows:


Blood Pressure

Pistachio nuts are very low in sodium. One oz serving of pistachio contains about 0 to 2mg of pistachios. If you eat roasted pistachios topped with salt, the sodium level in it maybe 121mg.

As per the recommendations of USDA National Nutrient database, 121mg of sodium isn’t too bad if you limit your servings to a few. Your sodium intake may go up by 263 to 526mg if you eat half or one cup of salted pistachios on a daily basis. This may increase the blood pressure, thereby being a side-effect.

It is suggested by American Heart Association to restrict the sodium intake to avoid the risk of suffering from any cardiovascular disease and also keep the blood pressure under control.


Promotes Weight Gain

Pistachios are rich in protein and fibers. Although eating a handful of pistachios in one serving can lead to weight gain. About one cup of pistachios contains 700 calories. If you eat half or one cup of pistachios on a daily basis for a week, you could gain about 0.7 to 1.4 lb.

Overconsumption of pistachios can be harmful rather than being beneficial for health. Excess of pistachios can lead to weight gain and also increase your waist circumference.


Gastrointestinal Disorders

Apart from weight gain, pistachio nuts can also have the side effect of gastrointestinal disorders. It can efficiently react with compounds called fructans thereby causing problems in your gastrointestinal tract.

Although fructans aren’t harmful, it may affect the digestive system and cause problems like bloating, diarrhea, abdominal pain, flatulence, and constipation.

The symptoms of the problem will be directly based on the amount in which you eat pistachios. The more nuts, the worse will be the symptoms and vice versa.


Final Thoughts

Pistachio is in use for 9000 years, and people eat it worldwide. National Pistachio Day is celebrated on 26th February. It is a special day for all the pistachio lovers who enjoy eating their favorite nut.

Undoubtedly, pistachios have numerous health benefits.

Many people prefer eating salted or roasted pistachios, but the natural pistachios are healthy.  Pistachios have numerous beneficial health effects, so you should prefer adding them in your diet and enjoy its benefits.

Too many of pistachios can lead to weight gain, so you should be a bit careful. You should be aware of how many pistachios you should eat per day, to be on the safe side.

If you wish to enjoy its benefits and tastes, you can add it to your diet but in moderate amounts.

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Healthy LivingNutritionNuts

How Many Cashew Should You Eat Per Day?


Cashews are favorite of many people around the world. You just can’t restrict yourself from getting your hands on these buttery, sweet and salty nuts.

Cashews are loaded with vitamins and minerals. It is obtained from cashew trees, which are found in the subtropical climate.

Though they are filled with crucial nutrients, the excess amount of cashew can be dangerous. You should always be aware of how many cashews should you eat per day to gain most of the benefits.


How Many Cashews Should You Eat Per Day?

Cashews are very delicious which makes you crave for it. Apart from the taste, it has numerous benefits. You will always wish to have more and more of these cashews, but you should remember to limit its consumption to moderations.


Experts suggest you can eat 15 cashews per day.


15 cashew nuts per day are considered to be the moderate amount. As per the healthy handful logo designed by NutsForLife, you should prefer eating only 30 grams of nuts per day. The logo had been developed by them to keep people reminded about the benefits of eating nuts regularly.

Eating about 30 grams of nuts per day will help to meet the daily requirement of essential nutrients, thereby proving to be beneficial for us. It will also aid in keeping you healthy. 30 grams of cashew is equal to 15 cashew nuts.

Cashews in moderate amounts are helpful, StyleCraze also recommends to eat 15 cashew nuts on a daily basis to get most of its benefits.

The weight management expert, Dr. Gargi Sharma recommends eating only 4 to 5 cashew nuts on a daily basis. She also suggests the different ways in which you can enjoy your cashew and also include in your diet. She indicates to adding cashews in a salad or using them in chicken curry as a stir-fry.

You should limit eating too many cashews to avoid the risk of any health issues. Not only may this but restricting your cashew consumption will also help in managing your weight and keeping your body shape.

Eating cashews daily can have many benefits. To enjoy most of its benefits, you should always consider to include it in your diet.


Research Studies related to Cashews Consumption

Undoubtedly, eating cashew nuts daily can help in weight loss and also keeps a body in shape. Various studies have shown that eating cashew nuts in moderation can help to achieve the weight loss goal.

Though cashew nuts are highly nutritious nuts, it can’t be considered to be food that would lead to weight loss miraculously. You can prefer to add them to your low-calorie diet and see the more benefits. Adding them to your diet would help you to continue with your diet for a more extended period, and help you to gain your body goal at a faster rate.


How Monounsaturated Fats Help in Losing Weight

Cashews are reputed to be high in fats like most of the other types of nuts, but the fat about 8 to 13 in one ounce of cashew, is the healthy monounsaturated fat.

According to a study published in 2003, in British Journal of Nutrition, a diet rich in unsaturated fat, instead of saturated fat helps to reduce more weight and assist in fat loss.

Although the amount of calories and fat consumption remains the same in both the diets of saturated and unsaturated fat, the latter would help more in reducing weight and burning up your unrequired fat.

According to another study published in February 2009 in Diabetics care, a diet rich in monounsaturated fats is as beneficial as a diet rich in carbohydrates and low in fats. Both of them would help in losing the weight.

A study of American Journal of Nutrition of 2004, a diet which has a moderate amount of fats is considered to be more beneficial than a diet low in fat. The previous one would help more in weight loss as it would enhance the cholesterol as well as the triglyceride level during the process of weight loss.


Calories in Cashew

One ounce of cashew equal to 16 to 18 cashew nuts contains about 163 calories. To reduce your weight by 1 pound, you should diminish 500 calories from your diet on a per day basis.

However, you may find it hard to reach your aim of losing one pound per week if you continue to a lot of cashews at one time. You can also choose to avoid overeating of calories with cashew by adding foods that are low in calories but the vital source of fiber such as apple.

This will keep you filled up for a more extended period, and your calorie intake would be low too.


Health Benefits of Eating Cashews

Cashews have numerous health benefits. Some of them are mentioned below:

1) Cashew can keep the eyes healthy by enhancing the vision, as it is rich in lutein and zeaxanthin. These powerful antioxidants prevent eyes from damaging and also lower the risk of age-related macular degeneration and cataracts too.

2) There is certain evidence which has shown the effect of eating cashews in reducing the risk of gallstones. It is full of essential bioactive compounds such as unsaturated fatty acids, fiber, minerals that help to prevent gallstones.

3) Cashews are capable of reducing the high blood pressure and bad cholesterol level, thereby helping to improve the heart health.

Cashews contain arginine, which is essential for the inner lining of arteries. It also has oleic acid, which protects the heart from damage. It has vitamin E in trace amounts which prevent the plaque from forming in the arteries.

4) Cashews have antioxidants that are known to promote the digestive health. These antioxidants prevent the inner lining of the stomach from any damage. Though cashews are low in fiber, they may also help with constipation.

5) Cashews are also beneficial for treating headaches. The magnesium in the cashews is advantageous for calming the blood vessels, thereby reducing the risk of headaches as well as a migraine. Although, more research needs to be done in this case.


Side Effects of Eating Cashew

Cashews are rich in fats and calories, too much of it can often lead to weight gain. Some of the other side effects of eating cashews include:

1) Eating cashew can trigger off the allergy.

2) Cashews are known to affect the blood sugar level, so during surgery, it may once again affect them, thereby leading to damage.

3) During breastfeeding and pregnancy, you should always limit the cashew intake to a few only.

4) It may also be harmful to diabetic patients, so diabetic patients must take the suggestions of a doctor once before starting to eat cashews.


Final Thoughts

Cashews are full of essential nutrients that are beneficial for our health. They have often been associated with lowering the risk of headaches, migraines and promoting vision.

They also help to improve heart health. Because of so many benefits, you have some reasons to include this in your and enjoy the benefits.

You should always keep in mind to eat cashew in moderations to avoid the risk of any further damage. And for this, you should know, how many cashews should you eat per day.

Knowing the amount of your cashew consumption can help you in many ways. So, remember to add it to your diet and enjoy the health benefits.

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Healthy LivingNutritionNuts

How Many Almonds Should You Eat Per Day?


Almonds are famous worldwide these days. We all know about the beneficial property of this nut.

Almonds are a vital source of vitamins and minerals and are considered to be an essential part of a healthy diet.

Not only the nuts themselves but the oil extracted from them are also very beneficial. It has many benefits, but if the amount of consumption exceeds even a bit, it can lead to serious troubles.

So, let us find, how many almonds should you eat per day?


How Many Almonds Should You Eat Per Day?

A few almonds can help you be filled up for a longer period and reduce your cravings also. Almonds are known for its various health benefits.


Experts suggest you can eat 23 almonds per day.


The Dietary Guidelines for Americans have recommended that 23 almonds per day are considered to be the ideal amount. 23 almonds are equal to one ounce of almonds. If you want to gain the benefits, you should eat 23 almonds per day.

There is one more suggestion about consumption of almonds. As per the healthy handful logo designed by NutsForLife, you should eat 30g of nuts on a daily basis to meet your everyday requirements and gain health benefits. 30g of almonds is equal to about 20 almonds.

So, you can eat almonds between 20-23. Although eating 23 nuts are considered to be the ideal amount.

USDA has suggested that one ounce of almonds contain about 164 calories and 6 grams of protein. Eating 23 almonds per day can help you gain 3.5 grams of dietary fiber. As it is rich in so many nutrients, it is very beneficial for health.


Benefits of Eating Soaked Almonds

No doubts, almonds are healthy, but the soaked almonds are considered to be healthier.

Nutritionists have recommended that overnight soaking of almonds is useful for removing all the harmful substances present in its coating.

Almonds contain gluten, which is also decomposed due to overnight soaking. The release of phytic acids due to overnight soaking also contributes towards getting the more benefits.

The nutrient value of almonds is also increased because of soaking. Soaked almonds are helpful for digestion as it releases the essential enzymes.

The brown skin of almonds is also removed due to soaking. These brown skins contain tannins, which slows down the nutrient absorption in the body.


Almonds and Weight Loss

Almond is considered to be a healthy food because of the presence of vital nutrients in it like vitamin E, copper, and magnesium. Despite not being low in calories, it can play an essential role in reducing weight. You can eat nuts alone or eat them with ideal weight loss foods such as veggies and oats.

As per a study published in Journal of Nutrition, eating almonds daily can help in weight loss. It is useful for reducing belly fat.

86 overweight and obese people were taken as subjects for the study. They were made to follow a diet restricted in calories for 12 weeks.

Some of the subjects were made to eat 35g or one-quarter cup of dry, lightly roasted almonds, while another group was formed to eat a complete nut free diet.

The result of the study showed that the group who ate a nut-based diet observed more reduced weight and belly compared to those who ate nut free diet.

As nuts are loaded with hunger-fighting proteins, it can well assist in reducing weight. It also contains monounsaturated fat which also contributes towards losing weight.

As mentioned above, one-quarter cup of almonds contains about 6 gram of proteins. One-quarter cup of almonds also contains about nine grams of monounsaturated fats. Its ability to reduce belly fat is awe-inspiring.

The study also found that the group who ate almonds, saw one percent of reduced belly fat, while the group who ate a nut-free diet loss only less than half percent of their total belly fat.

Researchers have stated that due to the presence of high unsaturated fat within almonds, it contributes towards losing weight. The author of the study said that people noted reduced visceral fat because of the high-fat oxidation rate of the unsaturated fats.

However, you should be aware of the fact that people who noticed reduced weight had a check on their calories because they ate an only one-quarter cup of almonds. They also lost weight because of their restricted calorie diet, regardless of their nut consumption.

Almonds and Pregnancy

Almonds are a vital source of iron, protein, vitamin E and unsaturated fats necessary to maintain the heart health. All these nutrients are essential for pregnancy and essential part of the diet. Healthy-Eating SFGate has recommended that eating nuts during pregnancy does not pose any danger or nut allergies.

Many people are allergic to the nut, and so it is prevalent. Some research studies have suggested that eating nuts during pregnancy can make the child allergic to peanuts. However, it is not similar in case of almonds.

As per a study published in 2008, in America Journal of Respiratory and Critical care Medicine, childhood allergy isn’t associated with nut consumption. Nevertheless, the study also adds that regularly eating nuts may lead to an increased risk of asthma in the child.

Often doctors do not suggest to remove healthy foods from the diet if you’re not allergic to them. Although, they recommend to eat it in moderation since the nuts may contain high fats and calories.

Another study has recommended that allergic women should avoid eating almonds, during pregnancy.

In any case, talk to your doctor first if you’re going to add it to your diet.


Health Benefits of Eating Almonds

Almonds are healthy foods, which should be included in a healthy diet. Some of the benefits of eating almonds are as follows:

1) Almonds are known to stabilize the blood sugar level, thereby preventing the risk of diabetes.

2) As it contains monounsaturated and polyunsaturated fats, almonds help to reduce the LDL or bad cholesterol in the body.

3) Being a vital source of riboflavin, copper, and manganese almonds are known to boost up the energy level.

4) Almonds help in detoxification due to the presence of fiber.

5) This nut improves metabolism and also eases digestion.


Side Effects of Eating Almonds

There are certain side effects of eating too many almonds, which are mentioned here below:

1) Excess almond consumption may trigger off gastrointestinal problems such as bloating and constipation due to the presence of fiber in high amounts.

2) Though it assists in weight loss, excess consumption of almonds can cause weight gain.

3) Almonds may trigger off allergic reactions as well.

4) It can lead to interactions with medicines, for people who consume a diet rich in manganese. As almonds have high amounts of manganese, too many of it can interact with antibiotics, laxatives, and medicines for blood pressure.

5) Excess consumption of almonds can increase toxicity in the body.


Final Thoughts

Almonds have a high nutritional value that’s why it is considered to be so beneficial. It has some side effects that you should keep in mind. Almonds have numerous benefits for your healthy body, skin, hair.

It is often asked how many almonds should you eat per day to get the most benefits. The answer although is easy, but you should remember to eat it in moderation.

As these nuts are delicious apart from being beneficial, you should munch on these nuts daily.

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Healthy LivingNutritionNuts

How Many Brazil Nuts Should You Eat Per Day?

Brazil Nuts

Brazil nuts are one of the most important sources of selenium compared to any food. It is loaded with many essential nutrients other than selenium.

People love it because of its numerous health benefits. Eating too many brazil nuts can have some side effects. So, you should be familiar with how many Brazil nuts should you eat per day to be on safe side.

Before moving on to the consumption amount, let’s have a short intro about Brazil Nuts.


What are Brazil Nuts?

Brazil nuts are obtained from Brazil nut tree, and it has received its name from this tree. These are the hard-shelled nut, and look similar to a coconut.

Brazil nuts are also called by the names of cream and para nuts. They provide non-animal based protein. They are also loaded with selenium. It can be eaten either in raw form or roasted form.


How Many Brazil Nuts Should You Eat Per Day?

You should be careful about how many Brazil nuts you eat per day. If you eat too many brazil nuts, it can cause selenium toxicity.


Experts suggest you can eat 1-2 brazil nuts per day.


According to Dr. Axe, eating one or two Brazil nuts is sufficient on a daily basis. It helps in regulating the healthy selenium level in the body. He also points out that Brazil nuts work better than a supplement.

There is one more expert advice about consumption of brazil nuts.

As per Professor Christine Thompson from the Department of Human Nutrition, Otago University, You can eat 2 Brazil nuts a day as it can fill up your daily need of selenium.

Selenium expert, Professor Christine Thompson suggests you should eat only a few Brazil nuts a day as the selenium may accumulate in the body tissues and cause toxicity.

She also recommends avoiding eating these nuts because they are rich in barium and thorium, although it is still yet not clear how much intake of these nuts can be harmful.

The ideal amount of eating Brazil nuts is considered to be 2.


Fitness-Spell states that if an adult eats more than 4-5 Brazil nuts, it will cause selenium toxicity. Similarly, the healthy handful logo of NutsForLife and other nutritional experts suggest eating 30g of Brazil nuts, which will also cause selenium toxicity.

Experts suggest eating 1-2 Brazil nuts on a daily basis. 1 Brazil nut has 95.9 microgram selenium. Therefore, eating only one Brazil nut can fill up your daily selenium required intake, which is 55 micrograms.

If you are going to follow the health experts suggestions to eat a small handful of unsalted nuts, then keep in mind to have a variety of nuts and not only all brazil nuts.


Research Studies About Consumption of Brazil Nuts

A study has been conducted to show the impact of eating 2 Brazil nuts daily. 

In the Study published in American Journal of Clinical Nutrition, a controlled trial performed with 59 adults from New Zealand showed the impact of Brazil nuts in increasing the selenium in the body on being compared to selenomethionine.

The result of the study showed that eating two Brazil nuts per day is effective in increasing the level of selenium in the body.

The study also showed that eating Brazil nuts for two times a day also improved the activity of GPx by 100 μg Se as selenomethionine.

The Study indicates that including this nut rich in Selenium to your diet will help you to reduce the need for adding fortification or supplements to enhance selenium level in New Zealanders.


How Much Selenium in 1-ounce Serving of Brazil Nuts

Brazil nuts are known because of the presence of selenium in it. One ounce serving of Brazil nuts which is approximately six nuts has about 544 micrograms of selenium present within it.

Selenium in minimal amounts is required for producing selenoprotein. Selenoprotein is the enzyme needed for improving the immune system of the body. It is also necessary for regulating the function of thyroid glands within the body.

In case of adults, the tolerable amount of upper intake of selenium is considered to be 400 micrograms on a daily basis.

However, the RDA or recommended dietary allowance for selenium is lower compared to that and is 55 micrograms. So, overconsumption of Brazil nuts can lead to increased selenium toxicity in the body.

As per U.S. Department of Agriculture’s Nutrient Database, a 1-ounce serving of dried, unblanched Brazil nuts, have 544 micrograms of selenium, which is around six to eight whole nuts.

Although, the Food and Nutrition board suggests the adult men and women eat 55 micrograms of selenium per day. One serving of Brazil nuts provides ten times of required daily intake of selenium, which can trigger selenium toxicity.


Health Benefits of Eating Brazil Nuts

Eating Brazil nuts in moderation could have numerous benefits. Therefore, some of the benefits of eating Brazil nuts are as follows:

1) Brazil nuts are loaded with essential antioxidant, Selenium, which protects the body against various diseases. This also helps in improving the male fertility of the body.

2) It also protects us against the disease of Alzheimer as it has anti-inflammatory and antioxidant characteristics.

3) Brazil nuts contain MUFA (monounsaturated fatty acids), which is known to control the cholesterol level in the body. It also reduces the level of low-density lipoprotein (LDL). This helps to lower the risk of coronary heart diseases.

4) Brazil nuts are also rich in Zinc, which is essentially good for skin. It also reduces the acne breakout in the skin.

5) Brazil nuts also assist in weight loss. As Brazil nuts are rich in fiber, nutrients, protein and other complex carbohydrates, which are helpful for weight loss.


Side Effects Of Eating Brazil Nuts

Eating excess quantity of selenium, be it in organic and inorganic form can have the same kind of effects.

Early Symptoms of eating the high amount of selenium include garlic odor, metallic taste in the mouth. The usual clinical signs of selenosis are hair and nail loss or brittleness.

Other symptoms overconsumption of selenium include lesions on the skin and nervous system. Too much of selenium can also cause nausea, diarrhea, rashes on the skin, irritability, fatigue, abnormalities of the nervous system and mottled teeth.

Eating too many Brazil nuts can lead to selenium toxicity. Selenium toxicity can lead to selenosis. Some of the other side effects of Brazil nuts are mentioned below:

1) It can trigger off a feeling of nausea and irritation.

2) Excessive consumption of Brazil nuts can cause nervous system problems.

3) It can also cause discolored teeth and loss of hair and nails.

4) Eating too many Brazil nuts can cause certain digestive issues.

5) In one serving, Brazil nuts contain about 186 calorie and 19 grams of fat. If you eat it in excess, it can cause increased calorie intake and lead to weight gain.


Final Thoughts

The Brazil nuts are immensely popular in the market because of its numerous health benefits. These brown nuts are rich in selenium and also have sufficient amount of minerals and vitamins.

They are loaded with vitamin E, C and thiamine and also folate, iron, magnesium, phosphorous, potassium and zinc. 

However, it should be consumed in moderate amounts as too much of selenium can cause selenium toxicity.

So, how many Brazil Nuts are you eating per day?


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How Many Walnuts Should You Eat Per Day?


These incredibly delicious walnuts have a crunchy taste which makes it difficult to resist these so-good nuts.

Walnuts are an excellent source of antioxidants, loaded with essential fibers and unsaturated fatty acids. So, you can as well call these to be the ‘small powerhouse’ of energy.

As it is rich in so many necessary nutrients, it is considered to be very beneficial. You should know how many walnuts you should eat per day, to avoid the danger of any health risks. Be careful, if you are sensitive to walnuts.


How Many Walnuts Should You Eat Per Day?

Walnuts are very beneficial, but to gain more benefits, it should be eaten in moderations.

It is rich in ‘good’ fats and is filled with essential nutrients like magnesium, phosphorous, iron, protein, vitamin B and C and potassium. These walnuts make up for delicious and healthy snacks.


Experts suggest you can eat 7 walnuts per day.


The moderate amount of eating walnuts on a daily basis is regarded to be seven.

Dr. Vinson recommends eating the small portion of walnuts. He suggests eating 7 walnuts on a daily basis. To get the more benefits.

Nutsforlife has designed a healthy handful logo, to remind the people about the benefits of eating nuts regularly. Handful nuts or 30grams of nuts is considered to be efficient in providing the daily requirement of nutrients.

A healthy handful logo is 30grams of nuts, which is equal to 9 walnuts. So, you can eat 9 walnuts per day if you follow a healthy handful logo.

Nevertheless, Livestrong has recommended that you should eat ‘one-quarter’ cup of walnuts. This much serving of walnuts amounts to 12 to 14 halves of walnuts which amounts to 6 to7 walnuts as a whole. This is equal to one handful of walnuts per day.

One-quarter cup of walnuts is also significantly considered because it offers one-quarter of the daily recommended value of copper. It also provides for one-half of the daily recommended consumption of manganese.

People usually roast the walnuts to eat them. The effectiveness of the walnuts is lost once you’ve roasted it.

Researchers have suggested that you should eat raw walnuts rather than the roasted ones to gain more benefits. Walnut as a whole is very beneficial. So, it is recommended that you should eat walnuts in its whole forms.

Often you may have been asked to remove the skin of the walnuts before starting to eat them, but it is better to eat these walnuts in the whole form. About 90% of the antioxidants of walnuts are found in its skin.

The walnut skin is removed to get rid of the bitter taste. But if you remove this skin, you know what you are missing out on after removing these beneficial skin.



Research Studies About Consumption of Walnuts

The professor of chemistry at the University of Scranton, Dr. Joe Vinson had performed a study on the types of raw and roasted nuts. In his research, he mentioned walnuts to be superior to the other forms of nuts regarding benefits, compared to other nuts like pistachio, Brazil nuts, cashews and others.

His study had also shown that walnuts are mostly rich in antioxidants polyphenols. If you eat walnuts daily, you are to get 8 percent of your required antioxidant amount from your nut intake only. Since nuts contain fats, many still refrain from eating walnuts, but you should know that the fats in nuts are ‘good’ and healthy.

Dr. Vinson mentions that the fat in nuts is polyunsaturated and monounsaturated, which make them healthy and good. These fats promote the healthy functioning of the body. It is rich in good and healthy fats, which don’t lead to clogged arteries which increase the risk of chronic disease and weight gain. Instead, these help in improving the body functions.

Despite so many benefits, it should be kept in mind that you should eat walnuts in moderate and small amounts.

Therefore, a handful of nuts are considered to be efficient in providing all the required nutrients and bio-active antioxidants. These will then, prevent any external diseases from attacking the body.

As per a study published by Dr. Vinson online in Food and Function, compared to other nuts walnuts have high antioxidant polyphenols and antioxidant potency (the process of stopping oxidization of LDL and bad cholesterol).

It also contains 15 times more Vitamin E, which is one of the most potent known antioxidants, compared to other nuts. These antioxidants also help in destroying the free radicals which can cause damage to the cells ultimately leading to severe diseases.

The study further adds to eat one-quarter cups of walnuts, as it provides one quarter of daily copper intake and half of the daily recommended intake of manganese.


Health Benefits of Eating Walnuts

Walnuts are rich in antioxidant polyphenols. Some of the benefits of the walnuts are mentioned below:

1) Walnuts can be useful in reducing prostate cancer and breast cancer. Eating one whole walnut can help in reducing the risk of prostate cancer by 30 to 40 percent. One of the studies performed on mice stated that two handfuls of walnuts could reduce the growth of a tumor by 50 percent.

2) Walnut has all the essential nutrients for improved brain health such as vitamin E, folate, antioxidants, melatonin and omega-3 fats. Therefore, research has stated that eating walnuts regularly can enhance the ability of inferential reasoning.

3) Walnuts are also useful in controlling weight. It forms an essential part of the diet, thereby efficient in weight control.

4) Walnuts contain dietary fibers, which can reverse the effect of Type 2 diabetes. It has been found that in the first three months, overweight adults who have Type 2 diabetes were efficiently cured as they ate one-quarter cups of walnuts on a per day basis.

5) Walnuts are also essential for the improved reproductive health in men. Regular consumption of walnuts helps to improve male fertility by enhancing sperm quality, mobility, vitality and also morphology.


Side Effects of Eating Walnuts

No doubt, walnuts are very beneficial, but an excess of it can prove to be harmful. Some of the side effects of eating Walnuts are as follows:

1) Walnuts may trigger off the reactions of allergy. Hence, you should avoid it if you are sensitive to it.

2) Walnut sensitivity may also trigger off the reactions of asthma.

3) Walnut may sometimes interfere with your digestive system and lead to diarrhea.

4) Walnuts are one type of allergens. Walnuts have certain antibodies which promote the histamine production by stimulating white blood cells. These histamines, in turn, can stimulate the feeling of nausea, stomach pain and also diarrhea.


Final Thoughts

Despite so many benefits, walnuts are also effective in treating ulcers. It has been found that walnuts are very beneficial for skin and hair. Apart from the nut itself, the oil extracted from it also very beneficial.

However, there are certain disadvantages too, only if you’re sensitive to it. Therefore, you should be very careful with your consumption amount.

Make sure you know, how many walnuts you should eat per day, and be on the safe side.

These nuts are not only delicious but also extremely beneficial. So make sure, munch into a few walnuts per day and extract all its benefits.


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