What nutrition do nuts have and how much can you eat. Also how do salted differ from unsalted in terms of how healthy/nutritious they are.
I feel that the goal of reducing sodium is often unhelpful. Certain people definitely need to; I leave that to doctors.
Interestingly, nuts are allowed some on low carb diets, which, while I’m on the subject, require more salt - and electrolyte support in general. This, to me, is sort of the ‘answer’ - the nutrition of nuts is that they are not high carb. The rest is just gravy.
Nuts are nutrient dense. You can average a couple handfuls of nuts and seeds daily without much problem. Rotating types will give better micronutrient outcomes. I’m going almonds (a drupe), walnuts, cashews, and for seeds, sunflower and flax, lately. But I have to control myself on cashews. I’d gain weight otherwise.
A lot of the gravy is manganese and magnesium. Copper in walnuts. It’s great that they are whole foods, in some sense in their natural state.
You can have too much of some metals. It’s possible with copper. Very possible with selenium and brazil nuts.
A wide variety of Nuts can provide a good amount of:
Fiber
Protein
Polyunsaturated Fats
Omega 3
Omega 6
Monounsaturated Fats
Several Vitamins
Vitamin E
Vitamin B1
Vitamin B6
Folate
Several Minerals
Zinc
Magnesium
Iron
Selenium
And much more.
It is generally recommended to eat about 1 - 1.5 oz or 28 - 42g of nuts per day.
While salted nuts can still be nutritious it is better to stay away from them since the high sodium content can make them addictive and easier to overeat, this can lead to high blood pressure and increase your risk for heart disease.
It is better to buy organically grown nuts in their raw forms and season them yourself in order to distance yourself from any toxic industry standards.
A journal article published in July 2022 “Perspective: Is it Time to Expand Research on “Nuts” to Include “Seeds”? Justifications and Key Considerations”Highlighted that studies have shown the benefit of nuts, either as an individual dietary component or as part of healthy dietary patterns (e.g. Mediterranean diet), for the prevention and management of various chronic diseases, including cardiovascular disease (CVD), type 2 diabetes, nonalcoholic fatty liver disease, and cognition
In a study that included 10 European countries, more than a quarter of the almost 400,000 participants did not consume nuts at all while a further quarter consumed <1 g per day (12). One strategy to enhance intake may be by grouping nuts and seeds together in order to increase intakes closer to recommended levels of 2.5 ounces per week (70 g per week) of “nut, seeds, and soy products” by the American Dietary Guidelines for adults, to support optimal nutrition and health
Also you can find all the nutrients in a table in the link attached
For more information find the link belowhttps://academic.oup.com/advances/article/13/4/1016/6554239