Almonds, walnuts and pistachios offer unique nutritional profiles. Almonds promote cardiovascular health. Walnuts are beneficial for brain function. Pistachios are suitable for weight control.

Specialists suggest controlled portions: between 4 and 7 walnuts, 15 to 23 almonds and 30 to 49 pistachios per day. These amounts ensure a balanced contribution of healthy fats and nutrients, without exceeding daily caloric intake.

These recommendations arise from a study carried out by specialists from the Harvard School of Nutrition, who analyzed the properties of each of these nuts and explain why variety can be the key to obtaining the greatest benefit, reported Infobae.

Properties of walnuts, almonds and pistachios

Walnuts

Almonds

Pistachios

Incorporation into the diet

To maximize their benefits, it is recommended to consume these nuts in their natural state, avoiding fried or sugary versions.

They can be included in snacks, salads, yogurts or smoothies. Varying consumption between these fruits throughout the week is key to a balanced diet.

To make the best use of nuts, it is advisable to combine them with foods that provide protein, fiber, vitamin C or complex carbohydrates, depending on the nutritional objective.

Useful combinations:

Depending on your objective:

Practical idea:

A simple and balanced combination is a bowl of natural yogurt with oats, banana and a handful of almonds or walnuts. This mixture brings together protein, fiber, healthy fats and complex carbohydrates in a single preparation.

Which is better?

There is no superior nut; It is essential to integrate almonds, walnuts and pistachios into your diet to take advantage of their different benefits. Balance and moderation are essential for good health.

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