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How many nuts can I eat in a day

How many nuts can I eat in a day?

Published on June 11, 2020

You might have heard about the benefits of nuts for your heart, brain function, and digestion. Nuts have always helped lose weight too. They are healthy and delicious snacks that you can add to your daily diet.

But did you know that too many nuts can be harmful to your body? And do you know how many nuts are too many? The adequate number of nuts you can eat in a day differs from one nut to another. Therefore, follow this post to know how many of each nut is considered healthy.

The number of nuts you should eat every day

It is recommended to eat up to 30 grams of nuts in a day. Since nuts have a different amount of calories, protein, vitamins, and other nutrients, you should be careful about not exceeding this amount. Here we are going to list 10 most popular nuts you can eat in a day and will let you know what happens if you eat too many nuts in a day.

  • Almonds
    You can find a high amount of protein, vitamin E, and calcium in one Almond. Since this nut contains healthy fats, fiber, and magnesium, it is very effective for lowering blood sugar and reducing blood pressure. However, you should know that each ounce of Almonds has 163 calories and 14 grams of fat. That’s why you should keep an eye on how many almonds you eat each day. The Australian Dietary Guidelines recommend eating 20 to 30 almonds in a day, which can be equal to 30 grams.

What happens if you eat too many almonds?

Overeating almonds can lead to toxicity and cause breathing problems, choking, or nervous breakdown. Although Almonds are considered good for digestion, it is better to wet them before eating to avoid any digesting issue. Moreover, since almonds have lots of calories, eating too many of them can lead to gain weight.

eating Almonds
  • Cashews
    Cashews are high in proteins, antioxidants, iron, magnesium, and selenium. The high amount of selenium in cashews can help to prevent different cancers and is also great for the skin. But like any other nuts, there is a limitation in consuming cashews in a day too. 15 cashews are almost equal to 30 grams. Although this amount is not too many, some weight-management experts recommend eating only 4 to 5 cashews a day to avoid gaining weight.

What happens if you eat too many cashews?

Like other nuts, cashews contain lots of calories and eating too many of them each day can lead to weight gain. Moreover, some people might be sensitive to this nut because it is packed with amino acids that can cause headaches.

eating Cashews
  • Pistachios
    This delicious and crispy nut is one of the most popular nuts you can find. The popularity of pistachios is because of the high level of protein, potassium, and antioxidants it contains. Pistachios are also pretty high in calories. That’s why consuming them can boost your daily energy. Normally, eating 30 pistachios in a day is still healthy. However, you should be also aware of other foods you eat beside pistachios in a day.

What happens if you eat too many pistachios?

Excising the adequate number of your daily intake of pistachio may lead to excess weight because pistachios are high in calories and fat. Although they are used in weight-loss programs, overeating them may have the opposite result.

Bloating and nausea are other side effects of eating too many pistachios in a day.

eating Pistachios
  • Peanuts
    Peanuts are one of the most allergic nuts. However, if you are not allergic to this nut, you are so lucky! Because this creamy, delicious nut is an excellent source of protein, antioxidants, iron, magnesium, and fiber. Moreover, it is loaded with healthy fat, which is good to lower cholesterol in the body. If you wonder how many peanuts you should eat in a day, nutritionists recommend 40, or any number that is equal to 30 grams.

What happens if you eat too many peanuts?

As mentioned earlier, people might be allergic to peanuts because of the amount of protein it has. Therefore, even if you are not allergic, consuming too much of this protein might be dangerous.

Skin rash, itching around the mouth, and stomach cramps are some of the mild reactions you may encounter while eating too many peanuts. However, severe reactions, such as tightening of the throat or shortness of breath, will require medical attention.

eating Peanuts
  • Hazelnuts
    This round and creamy nut is one of the richest sources of fiber, which is good for digestion. It is also high in potassium, folate, and vitamin E. One ounce of hazelnuts contains 178 calories, that’s why you should be careful about the number of hazelnuts you eat in a day. 20 full kernels, equal to 30 grams or an ounce, in enough to consume in a day.

What happens if you eat too many hazelnuts?

Eating too many hazelnuts not only leads to excess weight but also may cause eczema on your skin, coughing, abdominal pain, vomiting, or swelling of lips and tongue.

Although it’s rare, it might cause a severe allergic reaction, called anaphylaxis, which requires immediate medical care.

eating Hazelnuts
  • Walnuts
    Consuming walnuts is so beneficial to your body because this nut has millions of health benefits. From boosting brain function to treating type 2 diabetes and reducing the risk of cancer, you can find the solution of most of the health issues in this healthy, crispy, delicious nut. An ounce, or 30 grams of walnuts, is equal to 10 whole walnuts (or 20 halves). Keep your daily intake on this amount to stay healthy and avoid any allergic reaction.

What happens if you eat too many walnuts?

The side effects of eating too many walnuts are bloating and loosened stool. Like other nuts, walnuts are so high in calories, overeating them may lead to weight gain too.

eating Walnuts
  • Pecans
    High in fiber and antioxidants, pecans are healthy nuts to improve digestion and boost the immunity system. Since it also contains monounsaturated fats, it is so healthy for the heart too. The sufficient and healthy numbers of pecans you can eat in a day is 15.

What happens if you eat too many pecans?

If you intake too many pecans, you may add an extra hundred calories to your diet, and in a meanwhile, will gain weight and your cholesterol level might be increased. Dizziness, shortness of breath, and vomiting are other reactions you may have while eating too many pecans.

eating Pecans
  • Brazil Nuts
    Brazil nuts are a great pack of selenium and potassium, together they can lead to better sleep. But too much selenium can also be harmful to hair and nails. Most nutritionists recommend limiting your daily intake to 1 or 2 Brazil nuts per day. Although it is not equal to 30 grams, eating more may cause hair to break.

What happens if you eat too many Brazil nuts?

Too many Brazil nuts can lead to too much selenium intake too. Its side effects may be skin rashes, nausea, diarrhea, brittle, or loss of hair or nail. 

eating Brazil Nuts
  • Pine nuts
    Pine nut is one of the nuts with the highest calories. An ounce of pine nuts has 191 calories, which is too much in a day. On the other hand, nuts are high in magnesium, vitamin E, and monounsaturated fat, which can protect the heart and reduce the risk of heart disease. Commonly, eating 2 tablespoons of pine nuts is normal in a day.

What happens if you eat too many pine nuts?

The moderate amounts of pine nuts won’t be harmful, but overeating pine nuts may make you gain weight.

eating Pine nuts
  • Macadamia
    Macadamia nuts, which have a buttery flavor and creamy texture, are so healthful for the heart. It can significantly reduce inflammation, lower cholesterol, and decrease the risk of heart attacks. However, macadamia has the highest amount of calories (204) per ounce. Almost 10 to 12 kernels of macadamia are equal to 30 grams.

What happens if you eat too many macadamia nuts?

Being high in calories and fat, it is recommended to avoid eating more than a handful of this nut because it may lead to gain weight.

eating Macadamia

Bottom Line

Daily consumption of nuts can lead to a more healthy life, but even too much of a good thing might have a bad effect. Therefore, always care about how many nuts you eat each day.

It should also be noted that the amounts mentioned in this post are for raw nuts. You should always consume less if you buy roasted, salted, or sweetened nuts.

PS. This article is written based on the research that Natural Moreish content team has done on different blogs, websites and articles. Natural Moreish doesn’t suggest acknowledge or claim the information on this post.

About the author Joshua is a recipe developer, cook, photographer, and author. Ever since he was young, he’s enjoyed food. He is looking at food, learning and researching about food and happily devouring food. Because of his food philosophy of sharing, you’ll find him regularly adding delicious tapas style dishes, appetizers and finger food.

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