Nuts, such as cashews, almonds and hazelnuts, are extremely healthy and should definitely be included in your diet. They are suitable for snacking on as well as for adding to dishes, such as muesli, porridge or salads. But how many nuts can you actually eat and what is the best way to incorporate them into your diet?
What nutrients do nuts contain?
Nuts contain many nutrients that are important for humans. These include healthy fats, proteins, vitamins such as vitamin E and B vitamins, fiber, minerals and trace elements.
These ingredients mean that nuts can, for example, reduce the risk of cardiovascular disease, help maintain and build muscle, keep blood sugar levels stable and provide your body with energy.
Different nuts also have different benefits. For example, cashew nuts are said to promote good moods due to the amino acid L-tryptophan they contain, which can be converted into serotonin in the brain.
How many nuts cover the daily requirement?
As with most foods, the same rule applies here: enjoy nuts in moderation. Despite the countless benefits and nutrients, you should not eat more than a handful of nuts a day. A “handful” refers to about 25 grams. Converted to individual nuts, this corresponds approximately to the following number of nuts:
- Brazil nuts: 2 pieces
- Walnuts: 8 pieces
- Pecans: 12 pieces
- Macadamia nuts: 12 pieces
- Cashews: 12 pieces
- Hazelnuts: 16 pieces
- Almonds: 17 pieces
- Pistachios: 25 pieces
- Peanuts: 33 pieces
To really benefit from all the advantages of the different compositions of vitamins and nutrients in nuts, it is of course recommended to enjoy a mix of different nuts.
And, in our opinion, a little variety also ensures a better taste and more fun when snacking. It is also important to make sure not to eat any sweetened or salted nuts.
Salt, for example, can cause higher blood pressure and sweetened nuts can add calories to your diet.
Why shouldn't you eat more nuts?
Although nuts contain many vitamins and other nutrients, they are also very high in fat. Therefore, you should not eat too many of them. However, you can consume the recommended daily allowance without feeling guilty and thus benefit from the good ingredients.
Incorporate nuts into your diet
Nuts can be incorporated into your diet in many ways. Whether as a snack between meals or as a topping for your breakfast, in cold or warm dishes. They give your food an extra crunch and a huge amount of nutrients.
Nuts as a snack
Nuts are the perfect snack. For example, you can prevent food cravings by eating a handful of nuts.
They can also help you overcome midday drowsiness and thus maintain your concentration over a longer period of time.
Our nut mixes fit in every pocket and are therefore perfect for when you are on the go. This way you can also reach for a healthy snack on your way.
Nuts for breakfast
Nuts are the perfect addition to your breakfast. You can use them either whole or chopped as a topping for your yoghurt, muesli or porridge. This way you can add a crunchy component and extra vitamins to any meal. But you can also turn nuts into a delicious spread, like in this recipe for peanut butter:
Nuts at Verival
You will also find various nuts in many of our breakfast products, such as mueslis and porridges. Our apricot-strawberry spelt porridge and Bircher porridge, for example, are rounded off with almonds. In our sports muesli or our nut and ancient grain muesli, you will find, for example, almonds, cashews and hazelnuts.
Nuts for lunch or dinner
You can refine not only your breakfast with nuts. Cashews, for example, go well with many dishes such as curry, stir-fried vegetables and salads. Peanuts are suitable for some Asian recipes.
Walnuts are an excellent addition to salads, risottos or pasta dishes. Most nuts are also ideal for adding to sauces.
So you can include nuts in your diet in a variety of ways. Their nutrients make them a useful addition to your diet. You just have to be careful not to overdo it and stick to the recommended daily intake of nuts, which is a handful.
