Rescuers in note

Nuts consist of 50 to 70 percent fat. That’s not bad at all, because they are mainly healthy unsaturated fats (85 percent of the nut fat). These help it cholesterol level in the blood and thus reduce the risk of heart and vascular disease.

The American Heart Foundation therefore recommends eating a serving of nuts (one or two handfuls) at least four times a week to keep the heart healthy. Of course as part of a healthy diet, because nuts are not a panacea for protecting the heart.

intestinal flora
But nuts have more beneficial effects. A handful of nuts contains – depending on the type of nut – at least 2 grams dietary fiber: as much as a whole-wheat sandwich. This mainly concerns fermentable fibres. These are fibers that are used by the bacteria in the gut as a food source. Nuts help so useful gut bacteria, such as bifidobacteria. This results in a healthier intestinal flora and therefore a better resistance.

Good to know: it is estimated that no less than 90 percent of the Dutch do not get enough fiber. The recommended daily amount of fiber is 30 to 40 grams.

Protein
Replace a steak with nuts? It is possible, because nuts contain almost as much protein as meat, fish and chicken. An excellent and sustainable meat substitute for those who (occasionally) vegetarian want to eat. Due to the high fat content, nuts contain more calories than steak or chicken breast. So stick to a modest portion of about 50 grams (two handfuls). You can also use a portion of nuts in a salad or in a sauce, for example in a spicy cashew nut sauce.

vitamins
Nuts are rich in nutrients and therefore also in vitamins. In particular, the vitamins B2, B3 and B6 are abundant in nuts. The B vitamins ensure that the metabolism and digestion run smoothly.

With two handfuls of nuts you get 5 percent of the recommended daily amount of vitamin B2, plus 33 percent of the daily requirement of B3, and 5 percent of the required B6.

A serving of nuts also provides 30 percent of the recommended daily amount of vitamin E. That is great, because vitamin E has a lot of functions in the body: it boosts the resistance, ensures the production of Red blood cells and is involved in the muscle function. In addition, vitamin E is an antioxidant. Hazelnuts in particular contain a lot of this vitamin.

Most Dutch people get enough vitamin E, even without nuts. Vitamin E is also found in vegetable oil, margarine and low-fat margarine.

Minerals
Minerals, like vitamins, are the little regulation cousins ​​of the human body. You only need a little of it – sometimes just a few micrograms a day – but without minerals things get messed up. Nuts contain minerals, and some nuts are even very rich in certain minerals. For example, a tablespoon of cashew nuts (20 grams) contains no less than 30 percent of the recommended daily amount of copper.

Copper, for example, ensures that iron can fix itself in the red blood cells. And those red blood cells are needed to carry oxygen to every cell in our body. Toppers are also Brazilian Brazil nuts: they are chock full of selenium, a mineral that works as an antioxidant.

No fatters
Nuts are so packed with fats and proteins that they also provide a lot of calories. A handful of nuts (25 grams) easily contains 160 calories. Surprisingly, research does not show that nuts are fattening. Scientists in America followed more than 51,000 women for eight years. Their weight rose somewhat during that period, as it often happens. But the weight increased slightly less in the women who regularly ate nuts (and that was not due to other circumstances, such as exercising more or eating healthier anyway).

It is therefore unwise to leave nuts because of the calories. Because there are few products that deliver so many healthy nutrients in such small quantities.

How much is a ‘hand’?
In America, it is recommended to eat one or two handfuls of nuts four times a week. But what is a hand? One note is heavier than the other. A walnut alone weighs 7 grams, three Brazil nuts are good for 10 grams, just like ten hazelnuts. This is what the Nutrition Center means by a handful of nuts:

• Handful of mixed nuts: 25 grams.
• Handful of cashew nuts: 10 grams.
• Handful of pistachios: 10 grams.