How many nuts to consume per day? The ideal amount according to nutritionists

Recent nutritional research has established clear guidelines on optimal nut consumption. Health experts have analyzed how these dried fruits influence both brain function and the body’s energy balance. Nutritionist Juanma Quiñones has provided specific criteria to maximize the benefits that nuts offer without compromising body weight. Findings agree that a controlled portion is key to safely incorporating this food into daily diet.

Proper Portioning: 30 grams of nuts for maximum benefit

Scientific recommendations state that a healthy adult should consume 30 grams of nuts daily. This amount is approximately seven or eight whole nuts, providing a manageable volume that can easily fit into daily eating routines. Staying within this limit allows access to all nutritional properties without negatively impacting weight maintenance.

Specialists agree that this quantity is sufficient to effectively stimulate brain activity. Moderation in nut consumption emerges as the decisive factor for achieving optimal results. By adhering to this recommended portion, the body receives necessary nutrients without excess energy. Systematic inclusion of nuts in daily diet is a proven strategy to strengthen cognitive functions and protect the nervous system over the long term.

Fatty acids and neurological health: how nuts protect the brain

The chemical composition of nuts includes significant concentrations of omega-3 and omega-6, two essential fatty acids that the human body cannot produce on its own. These lipid components are fundamental for the optimal functioning of the central nervous system. Neuronal activity largely depends on the availability of these nutrients, which serve as basic structures of cell membranes.

Controlled nut intake promotes mental concentration and enhances cognitive sharpness at different life stages. The folic acid present in these dried fruits further reinforces neuronal communication processes, fostering stronger memory. Researchers emphasize that preventing premature mental decline finds a natural ally in this food with considerable potency. The synergy between omega-3, omega-6, and folic acid creates a protective effect that maintains brain health over time.

Caloric balance: harnessing benefits without weight risk

The energy value of nuts warrants special attention during meal planning. One hundred grams of shelled nuts provide approximately 600 calories, a significant percentage of the daily energy requirement for an average person. This data highlights the importance of controlling intake, even with foods rich in nutrients.

Studies reported by specialized media such as El País confirm that nutritional richness does not justify unlimited consumption. Excessive intake of these dried fruits can lead to unwanted weight gain that counteracts their health benefits. Precise daily portioning—about a handful—ensures that neurological and cardiovascular benefits outweigh the risks of energy surplus.

The key is to see nuts as a strategic complement to a balanced diet, not as an unrestricted food. Respecting the 30-gram portion allows enjoyment of all their properties without sacrificing metabolic health goals. Nutrition experts emphasize that the sustainability of this habit depends on balancing gastronomic pleasure with disciplined portion control. Conscious integration of nuts into daily diet is a long-term investment in quality of life and cognitive well-being.