Nutty for Nuts?

How to enjoy this healthy snack

Health Benefits of Nuts:

• Better heart and vascular health
• Lower risk of stroke
• Enhanced digestion
• Healthier skin
• More likely to satisfy your appetite

But can you eat too much of a good thing?

• Eating too many nuts can lead to digestive issues ranging from mild to severe illness.
• Many nut varieties contain the amino acid L-arginine, which can cause mouth ulcers if you over-indulge.

A daily serving of nuts is 1 ounce (or about a handful), which is equivalent to eating:

Almonds

One ounce = 24 per day
+ Reduce LDL cholesterol and triglycerides
- Overeating can impact liver and contribute to kidney stones

Cashews

One ounce = 18 per day
+ May help boost the immune system
+ Improve energy
+ Support brain and bone health
- Bloating
- Constipation
- Diarrhea
- Headache
- Joint swelling

Peanuts

One ounce = 35 per day
+ An affordable and nutrient-rich source of healthy fats, protein and fiber
- If sourced from certain areas, may have been exposed to aflatoxin – a fungus associated with liver cancer

Pecans

One ounce = 15 – 19 per day
+ More antioxidants than any other tree nut
+ Help prevent cancer and cardiovascular disease, and may reduce hair loss
- Diarrhea and other digestive issues, like gas and bloating

Walnuts

One ounce = 10 – 14 per day
+ Very high in antioxidants
+ Contain more omega-3 fats than any other nut
+ Aid in digestion
+ Reduce risk of heart disease
+ Lower inflammation
+ Support brain health
- Diarrhea, bloating or kidney stones
- Due to phytic acid, they may inhibit the absorption of dietary iron, calcium and zinc.

Brazil Nuts

No more than 2 in one day
+ Powerful source of selenium
+ Healthy thyroid function
+ Boost brain health
+ Lower blood sugar
- Eating too many can cause bad breath, diarrhea, nausea, nerve pain and fatigue.
- In rare cases, it can cause kidney failure, cardiac arrest and even death.