The effects of a handful of nuts on the body: Experts share their recommendations

Nuts are among the beneficial foods that help protect cardiovascular health. However, because they are high in calories, the amount consumed daily is also important.

TodayPress TV reports, citing the website “750g.com”, that nutritionists recommend eating 20–30 grams of nuts per day. This amount is roughly equivalent to a small handful.

It corresponds to approximately 3–4 whole walnut kernels or 15–20 hazelnuts. Such a portion contains around 160–180 kilocalories.

According to researchers at Imperial College London, consuming 28 grams of nuts daily is associated with a reduced risk of coronary heart disease and other cardiovascular diseases.

The benefits of walnuts and hazelnuts

Walnuts are rich in alpha-linolenic acid, a plant-based form of omega-3 fatty acid that is essential for the body. This substance supports the normal functioning of cell membranes and may help reduce inflammatory processes affecting blood vessels.

Hazelnuts, meanwhile, are rich in vitamin E, oleic acid, magnesium, zinc, manganese and copper. These nutrients help protect cells against oxidative damage and play a role in gut health and collagen synthesis.

How should nuts be consumed?

Experts recommend choosing nuts that are unsalted, unsweetened and not roasted at high temperatures.

They can be added to oatmeal, yoghurt or cottage cheese at breakfast, served with salads at lunch, or eaten as a snack between meals.

It should be noted that the recommended daily portion may vary depending on individual energy requirements and overall dietary habits.

Kubra Musayeva