Have you ever pondered the question of how much almonds, walnuts, pistachios, cashews, or other varieties of nuts and dried fruit it should or is recommended to eat per a day? In order to live a long and, more importantly, healthy life, the recommended amount of nuts per day is thirty grams.
This is the conclusion that can be drawn from a study that was published in the New England Journal of Medicine, which revealed that eating 30 grams of nuts on a daily basis can lead to an increased life span.
The research was carried out by looking at two of the largest American cohorts (about 119,000 persons, with 65 percent of them being females), both of which had been followed for thirty years.
Dried fruit nuts
At the end of the observation period, it was observed that the consumption of nuts was negatively associated with the mortality rate linked to all primary causes.
This association was observed across all main causes of death (cardiovascular pathologies, diseases of the respiratory system, and cancers).
Specifically, individuals who consumed at least 7 servings of nuts every week (approximately 28-30 g per day) had a mortality rate that was 20% lower 30 years after the start of the observation compared to those who did not consume them.
This was the case regardless of whether or not they ate other types of nuts.
Dried fruit nuts benefits
Due to the fact that this was an observational study, it is impossible to draw any firm conclusions regarding the connection between nut consumption and mortality rates; however, the findings that have been gathered up to this point appear to validate the beneficial impact nuts have on our overall health.
Nuts are an excellent source of healthy fats, vitamins, minerals, phytosterols, flavonoids, and carotenoids, and they do not contain any cholesterol.
They also have very low levels of saturated fats and a high concentration of unsaturated fatty acids.
Dried fruit nuts best
Walnuts, despite the fact that they have some health benefits, are still a meal that is high in calories and has a high-fat content; therefore, it is imperative not to consume an excessive amount of them.
The average daily portion of thirty grams, which is suggested by international recommendations, in particular by the Diet and Drug Administration (FDA) of the United States, is within the scope of the food plan and does not produce any particular imbalances.
Is it possible to consume too many dried apricots? Dried Apricots (Apricots) If you have constipation, a handful of these can work like magic for you.
However, consuming an excessive amount of these sweet sweets can cause you to experience abdominal discomfort due to the high fructose content of these sweeteners.
Dried fruit nuts features
Is it possible to consume an unhealthy amount of dried fruit? Your consumption of dried fruit can increase your daily intake of fiber and nutrients, and it can also provide your body with a significant amount of antioxidants.
However, they are also high in sugar and calories, and consuming too many of them at once might lead to health complications.
Because of this, dried fruit should not be consumed in large quantities and instead should preferably be consumed alongside other healthy foods.
What is the recommended daily intake of dried fruit? However, if you are concerned about your weight, you should limit your consumption of dry fruits because of the high concentration of nutrients, carbohydrates, and, consequently, calories that they contain.
You should limit your consumption of mixed nuts and dried fruits to about 20 grams in total, and you should avoid eating directly from the bag.
