How many nuts can I eat?

Nuts, such as cashews, almonds, and hazelnuts, are extremely healthy and should definitely be included in the diet. They are suitable both for easy snacking and as an ingredient in dishes such as cereals, porridge, or salads. But how many nuts can you actually eat, and how can you best incorporate them into your diet?

What nutrients are in nuts?

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 .

Nuts can, for example, reduce the risk of cardiovascular disease through these ingredients, contribute to the maintenance and building of muscles, ensure stable blood sugar levels, and provide your body with energy.

However, different nuts also have different advantages. For example, cashews are credited with promoting a good mood through the amino acid L-tryptophan, which can be converted into serotonin in the brain.

How many nuts cover the daily requirement?

As with most foods, enjoy nuts only in moderation. Despite the myriad benefits and nutrients, you shouldn't eat more than a handful of nuts a day . A "handful" means about 25 grams. Converted to individual nuts, this corresponds to approximately the following number of pieces:

In order to really benefit from all the advantages of the different composition of vitamins and nutrients in nuts, it is of course recommended to enjoy a mix of different nuts.

And as we find, a little variety also ensures a better taste and more fun snacking. In addition, it is important to be careful not to eat sweetened or salted nuts.

Salt, for example, causes higher blood pressure, and sweetened nuts provide additional calories.

Why not eat more nuts?

Although nuts contain many vitamins and other nutrients, they are also very high in fat. Therefore, you should not eat too much of it. However, the recommended daily dose can be consumed without a guilty conscience and thus benefit from the good ingredients.

Integrate nuts into the menu

Nuts can be included in a variety of ways in the diet. Whether as a snack for between meals or as a topping for your breakfast, in cold or hot dishes. They give your food an extra dose of crunch and a huge amount of nutrients.

Nuts as a snack

Nuts are the perfect snack. For example, you can prevent cravings by eating a handful of nuts.

You can also overcome a midday low and thus maintain your concentration over a longer period of time.

Our nut blends fit in any pocket, making them perfect for on the go. So you can also grab a healthy snack on the way.

Nuts for breakfast

Nuts complete your breakfast perfectly. You can use them either whole or small as a topping for your yogurt, cereal, or porridge. This gives each dish a crispy component and a plus of vitamins. But you can also, for example, process nuts into a delicious spread, as in this delicious recipe for peanut butter:

Homemade peanut butter

Preparation time 15 min.

Total time 15 min.

Servings: 15

Ingredients

• 500 g roasted and unsalted peanuts
• 5 tbsp peanut oil according to desired consistency
• 1 pinch of salt
• 3-4 tbsp agave syrup

Preparation

• First, place the peanuts in a blender and chop.
• Next, add the peanut oil and salt and mix until a creamy peanut butter is formed. If the peanut butter is not yet creamy enough, you can add some peanut oil or very little water.
• If you prefer your peanut butter a little sweet, you can add some agave syrup.
• Finally, you can fill the peanut butter into a preserving jar.

Nuts at Verival

You can also find different nuts in many of our breakfast products, such as mueslis and porridges. For example, our apricot-strawberry spelt porridge and Bircher porridge are rounded off with almonds. You can find almonds, cashews, and hazelnuts, for example, in our sports cereal or our nut-and-grain cereal.

Nuts for lunch or dinner

Not only can you refine your breakfast with nuts. Cashews, for example, fit into many dishes such as curry, vegetable pans, and salads. Peanuts are suitable for some Asian recipes.

Walnuts go well with salads, risottos, or pasta dishes. Most nuts are also ideal for use in sauces.

So you can include nuts in your meal plan in various ways. Their nutrients make them a useful addition to your diet. All you have to do is be careful not to overdo it and stick to the recommended daily allowance of nuts, i.e., a handful.