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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

How many grams of nuts & seeds you need in a day?

Nuts and seeds are nutritious additions to any diet, but how much should you consume daily? Let's explore the recommended amount for optimal health benefits. 

Introduction

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Nuts and seeds are packed with essential nutrients like protein, healthy fats, fiber, vitamins, and minerals, making them valuable for overall health. 

1. Nutrient Density 

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The daily recommended intake of nuts and seeds varies but typically ranges from 1 to 2 ounces (28 to 56 grams), depending on individual calorie needs and health goals. 

2. General Recommendations 

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Nuts and seeds are calorie-dense. Portion control is key to avoid excess calories while benefiting from their nutritional value.

3. Caloric Considerations    

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Nuts and seeds provide plant-based protein and healthy fats, supporting muscle maintenance, energy, and satiety. 

4. Protein and Healthy Fats 

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High fiber content in nuts and seeds aids digestion, promotes gut health, and helps regulate blood sugar levels. 

5. Fiber Content 

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They are rich in vitamins (like vitamin E, B vitamins) and minerals (such as magnesium, zinc), contributing to various bodily functions. 

6. Vitamins and Minerals 

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Regular consumption of nuts and seeds is linked to lower cholesterol levels, reduced inflammation, and improved heart health. 

7. Heart Health Benefits 

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Despite their calorie density, nuts and seeds can aid in weight management due to their satiating effect and nutrient density. 

8. Weight Management 

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Incorporate a balanced amount of nuts and seeds into your daily diet to enjoy their nutritional benefits while supporting overall health and well-being. 

Conclusion

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