Benefits of Daily Nuts: Health, Brain and Weight Loss – Find Out Why!


Is it good to eat nuts every day?

Yes ! It is even part of recommendations of the National Nutrition Program Health (PNNS 4) which advises increasing your consumption of unsalted nuts, hazelnuts, almonds and pistachios. And with an average of 500 g of nuts consumed per year per person, we can increase our consumption !

What are the benefits of eating nuts?

They are numerous. Aurore Lavergnat, dietitian-nutritionist reviewed them.

Nuts and brain

Nuts are also useful in prevention of neurological disorders. “It is, again, the omega-3 fatty acids which have anti-inflammatory and antioxidant properties which have beneficial effects on memory and concentrationdetails Aurore Lavergnat. Omega-3 fatty acids also help slow the risk of developing a neurodegenerative disease such as Alzheimer's disease.. »

Nuts and constipation

Nuts are rich in fiber.

“The latter have two benefits in cases of constipation: they increase the volume and frequency of stools,” specifies Aurore Lavergnat.

Nuts and diet

The walnut is rich in fibers : she brings some 7 g per 100 g. Nuts have an effect on transit and therefore on digestion as we saw previously, but they are also interesting when you monitor your figure.

“Their richness in fiber ensures a quick feeling of satiety and limits the desire to snack between meals,” emphasizes the dietitian-nutritionist.

They therefore represent an excellent appetite suppressant!

Nuts and vitamins

Nuts also provide many group vitamins B (B1, B2, B3, B5, B6, B9). La vitamine B9 is particularly present, with 120 mg per 100 g, or 1/3 of the daily requirements. This vitamin is particularly useful in pregnant women for limit the risk of neural malformations in the fetus. We also find beta-carotene good for skin and eyesightas well as a little vitamin E which protects the body's cells from oxidative stress.

Without forgetting the minerals: potassium is the most present with 430 mg per 100 g. It is useful in regulating blood pressure. THE phosphorus (360 mg/100 g) and calcium (75 mg/100 g) are essential for bones and teeth, magnesium (140 mg/100 g) acts on the nervous and muscular systems, and the iron (2.2 mg/100 g) intervenes in the fight against anemia.

How many nuts per day for cholesterol?

“Walnuts are rich in omega 3 fatty acids, recalls the dietitian-nutritionist. These omega-3s have a favorable effect on lowering cholesterol levels. They also protect against the risk of thrombosis and limit the threat of heart attack. » It's not just omega-3s that are good for the heart. Nuts also contain other interesting nutrients. “Indeed, this is the case of potassium which plays a role in regulating blood pressure and phytosterols, antioxidant molecules which contribute to lowering bad cholesterol levels. », adds Aurore Lavergnat.

So, how much can you eat daily when you monitor your cholesterol levels?

An average of fifteen nuts per day, as part of a varied and balanced diet and accompanied by regular physical activity is beneficial. Aurore Lavergnat, dietitian-nutritionist.

Do nuts make you gain weight?

No. Of course, nuts are high in calories, but they are rich in 'good fats' and fiber which ensure a quick feeling of satiety and limit unwanted snacking. “That’s why nuts don’t make you gain weight”reassures the dietitian-nutritionist.

Why not more than 10 nuts per day?

“Even if nuts have many health benefits due to their composition, you have to know how to be reasonable because nuts remain a very high-calorie fruit: 650 calories per 100 ginforms Aurore Lavergnat, dietician-nutritionist. That is why, It is recommended not to eat more than 15 to 20 walnut kernels per day, or around ten nuts. »

Which represents a serving of 20 to 30 g and already provides between 130 calories and 210 calories.

Eat nuts in the morning or evening?

There is no specific time to eat nuts during the day! “They can be eaten as a snack in the morning or afternoon, at dinner in yogurt… To each their own tastes! “, estimates the dietitian-nutritionist.

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