Nuts are one of the best sources of nutrients and are ideal as a snack. They have long been considered a nutrient-dense superfood, providing many health benefits in just a small serving. Modern nutritional guidelines recommend regular consumption of nuts for overall health.
But recent research suggests that the timing of consuming nuts may increase their benefits.Nutrient absorption, energy metabolism, and even the gut microbiome respond differently depending on when nuts are eaten. So, understanding “which nuts you should eat and when” can help you maximize the potential of nuts. Below, we look at five popular nuts and the best times to eat them for best results.Almonds are rich in vitamin E and magnesium, which support blood sugar control and brain function. Consuming it in the morning can provide lasting energy. Eating a few almonds for a snack can be the perfect way to start the day. Walnuts Research shows that omega-3 and melatonin support brain health and better sleep, and walnuts are full of these nutrients. Consuming almonds in the evening may improve sleep quality and support cognitive function.Pistachios are rich in protein and fiber. These foods balance energy and suppress appetite. Eating in the afternoon can provide a satisfying snack that will keep you full and energized until your next meal. KAJUKashew seeds contain high levels of zinc and iron. These nutrients support the immune system and energy metabolism. Consuming it in the afternoon can be a satisfying snack that keeps you full and energized until your next meal.Peanuts are a versatile snack that can be eaten any time of the day. Research shows that peanuts are functional foods and are rich in resveratrol and niacin. These foods support heart and brain health and provide healthy amounts of protein and fats. Nuts are very nutritious. But they are also high in calories, and overconsumption can lead to excess calories and potential health problems. Brazil nuts can become toxic when consumed in excess. One Brazil nut can contain up to 91 micrograms of selenium; This is close to the recommended daily intake for adults.Studies show that consuming more than 4-5 Brazil nuts per day can lead to selenium toxicity, with more serious effects such as nausea, hair loss and even kidney failure. NIH research recommends consuming about a handful of almonds, walnuts, pistachios, cashews, pine nuts and peanuts each day.
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