Nuts are generally considered healthy and are said to promote health on various levels. Well, what's healthy can't hurt, right? That's why nuts are often consumed uncritically, in every way, and sometimes in excessive quantities. But beware , nuts might not have the desired effect we're so happy to attribute to them.

Nuts are generally healthy and provide important nutrients such as unsaturated fatty acids, fiber, protein , and various vitamins and minerals. They are rich in vitamin E, B vitamins, magnesium, potassium, and calcium . Walnuts, in particular, are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that is important for heart health.

A daily amount of about 25 grams (a small handful) is recommended to benefit from the positive effects on the cardiovascular system and metabolism.

But be careful, because...

1. Nuts contain allergens that can cause nut allergies in some people.
2. Nuts are high in calories and belong to the group of foods with a high energy density. A handful of nuts (approx. 30 g) contains about 165 to 210 calories. The exact calorie content varies depending on the type of nut, as they have between 550 and 700 calories per 100 g: Macadamia nuts : approx. 720-745 kcal, Walnuts : approx. 654-742 kcal, Brazil nuts : approx. 683-714 kcal, Hazelnuts : approx. 657 kcal, Peanuts : approx. 599-601 kcal
3. Nuts should be eaten unsalted and untreated to avoid excessive salt or sugar consumption. Roasting, sweetening, or salting nuts can add extra calories and unhealthy ingredients. Trail mix, in particular, is a calorie bomb, as it combines the calories of nuts with the sugary raisins.

With that in mind, enjoy small amounts of untreated nuts to maintain your health. But avoid larger quantities, which are not so beneficial for your health and weight.

Another low-calorie source of Omega 3, B-complex vitamins, and magnesium can be found in our corresponding "Essentials" section. Just click through and take a look...