Love nuts? Research continues to show that eating nuts as part of a healthy diet can be good for you.
- All nuts are good, but some are better than others. Walnuts have the highest amount of omega-3 fats. Almonds, macadamias, hazelnuts, cashews, peanuts and pecans also rank high.
- Nuts lose their healthy benefits if covered in salt, chocolate or sugar.
- Nuts pack a lot of calories for a small amount, so watch your portion size. The recommended amount is two ounces of nuts each day. However, as little as two ounces per week seem to produce benefits.
- Nuts should be used to replace less healthy snacks or foods. Adding nuts to a diet high in saturated fat will not help.
The chart below shows the amount of nuts in one ounce, along with other nutritional information. Remember, the fat in nuts is mostly healthy. Nuts are also packed with other vitamins and minerals.
Harvard Health Publication. Eating nuts promotes cardiovascular health, says Harvard Men’s Health Watch.
Cleveland Clinic. The whole truth and nutting but the truth: Revisiting the nut controversy.