First and foremost, it is imperative to regulate the portion size when consuming nuts.

While nuts are indeed nutritious, they have a high energy density and should not be consumed excessively. The Dietary Guidelines for Chinese Residents (2022) advocate for a daily intake of 25-35 grams of soybeans and nuts per person. Specifically for nuts, it is recommended to consume an average of 50-70 grams per week, or approximately 10 grams per day on average. Previous studies have indicated that individuals should consume nuts at least five times a week, with each serving not exceeding 30 grams; nuts can be utilized as a substitute for certain meat products.

Secondly, it is crucial to differentiate between dried fruits and nuts.

There are various individually packaged mixed nut products available on the market, which generally come in appropriate portion sizes. However, it is important to note that these products may not solely consist of nuts. They may also contain dried fruits such as raisins, cranberries, and apples, which often have higher sugar content and are unsuitable for individuals with diabetes or those attempting to lose weight.

Thirdly, opt for plain nuts whenever possible.

While processing various nut products, it is common to include extra oil, salt, sugar, and food additives. Although this may improve the taste and cater to personal preferences, it may not be advantageous in terms of nutrition. Hence, it is advisable to opt for nuts with minimal additives and in their unprocessed form for better health maintenance. Moreover, if you come across nuts with a bitter taste, it is recommended to promptly discard them, as the bitterness might indicate the presence of aflatoxins produced during the growth of molds. These aflatoxins can elevate the risk of developing liver cancer.

Lastly, based on comprehensive evaluations, three nut varieties are highly recommended: Almonds, walnuts, and pistachios. This can serve as a guideline for prioritizing these nuts as a healthy snack option!

Almonds

Almonds are rich in various essential nutrients, and consuming them is beneficial for promoting cardiovascular and gastrointestinal health.

Walnuts

Walnuts are a great source of essential trace elements copper and manganese for the human body. Consuming walnuts is beneficial for promoting cardiovascular and brain health.

Pistachio Nuts

Pistachios are a good source of anti-inflammatory and antioxidant substances. Consuming pistachios also helps improve blood pressure and other health indicators.