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How Many Nuts a Day is Healthy?

Published: (June, 2022)

How Many Nuts a Day is Healthy?

How Many Nuts a Day is Healthy?

The American Heart Association recommends eating four 1.5-ounce servings (a handful or so) of unsalted, unoiled nuts each week. Nutritional scientists warn that nuts are high in calories, urging care not to eat too many lest you gain weight.

A handful a week? Yours truly has been consuming two handfuls of nuts every day for twenty-plus years. The whole time, my weight’s been stable and pretty close to ideal for my height. Over the years, consumption of nuts has been beneficial for me in every way. I explain the amazing health benefits of different nuts in this article: Health Benefits of Nuts.

Here are some interesting research results... Says the Harvard Gazette: “Those {in a particular study} who ate nuts less than once a week had a 7 percent reduction in mortality; once a week, 11 percent reduction; two to four times per week, 13 percent reduction; five to six times per week, 15 percent reduction; and seven or more times a week, a 20 percent reduction in death rate." At the same time, doctors warn that eating too many nuts can lead both to weight gain and to digestive issues. 

So, how can you eat so many nuts and not worry about gaining weight? The American Heart Association neglected to say that, beyond eating your nuts unsalted, unoiled, they must be raw and soaked.

Despite their health benefits, these crunchy little guys are very complex foods. They contain phytic, hydrocyanic, and oxalic acids that can bring on bad digestion and consequently cause poor assimilation of the nuts’ valuable vitamins and minerals.

Soaking nuts is your ticket to preserving nuts’ nutritional power and making them easily digestible. You’ll find more information about the importance of soaking and recommendations on how to soak nuts in this article, Why You Need to Soak Your Nuts.

Trying to go fully or partially raw and  having nut allergies can create a serious challenge. Because nuts are often is a main source of protein for vegans, vegetarians, and raw foodists.

I don't have nut allergies, so what I present here is an overview of my research on this topic. I hope that those of your you who have nut allergies will find it helpful. 

It's believed that food allergies are the result of the body’s immune system having an adverse reaction to normal foods. This is very individualistic. Some people who are allergic to nuts are allergic only to specific ones, and many outgrow their allergies. Genetics can be responsible for allergies, since a weakness in the immune system can be inherited. Continue reading this article, Raw Food Challenge: Nut Allergies.

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