They can be added to yogurt, crunched into a salad, and used to flavor a cake… but did you know that a simple handful of nuts can truly make a difference in your daily life? They tick all the boxes: practical, delicious, satisfying, and packed with nutrients that promote well-being. The only question is how many to eat, how to choose them, and, most importantly, how to incorporate them seamlessly into your diet.
Nuts: how much to consume (and when)?
Good news: there’s no need to overdo it. A “smart” portion is around 20 to 30g per day , or a small handful (about 7 to 14 walnut halves depending on size). This amount provides healthy fats (mostly unsaturated), some plant-based protein, fiber, and micronutrients like magnesium, copper, and manganese.
Enjoy them as an afternoon snack to avoid the famous 5pm slump, or as a breakfast topping if you have a busy morning: they calm hunger without weighing down the meal.
The tangible benefits: stable energy, happy skin, a clear mind
Why do we love them? Because their nutritional profile perfectly meets modern needs: they help maintain satiety (thanks to fiber and good fats), contribute to skin health with their antioxidants, and support a healthy heart when they replace ultra-processed snacks.
The little extra that makes all the difference: their natural richness in plant-based omega-3 fatty acids (ALA), highly valued in nutritional approaches aimed at overall balance. Simply put, simple actions, repeated every day, and your plate gently works for you.
Buy them, store them, and don’t lose any of their crispness.
Like all seeds rich in good fats, nuts like cool, dark and airtight conditions.
- Once shelled : store them in a tightly closed jar in the refrigerator (they keep for several months), or even in the freezer if you have a stockpile.
- Whole, unshelled : choose heavy ones, without cracks or blemishes, and store them in a dry, dark place, or in a cool place to preserve their crispness.
A tip to avoid waste: smell them; a rancid or “paint-like” odor indicates that it’s best to discard them. And above all, keep the thin brown skin: that’s where many antioxidant compounds are concentrated.
