How frequently do you include nuts in your daily meals? Despite overwhelming evidence supporting their health benefits, most people in the UK consume just 6g daily - far below the recommended 30g portion. The planetary health diet, recently updated, advocates for daily nut consumption alongside increased fruit, vegetables, and whole grains, potentially preventing thousands of premature deaths globally while reducing food-related emissions.
The Nutritional Power of Nuts
Professor Sarah Berry, chief scientist at Zoe, reveals that many people don't eat nuts at all, missing out on what she describes as "little nutritional powerhouses". These superfoods pack healthy fats, protein, fibre, and essential micronutrients that stabilise blood sugar, energy levels, and hunger. Crucially, regular nut consumption significantly lowers heart attack, stroke, and cardiovascular disease risk.
Research demonstrates that swapping typical UK snacks for nuts improves blood vessel function and cholesterol levels within just six weeks, predicting a 30% reduction in cardiovascular disease risk. This challenges the common misconception that nuts' high fat content leads to weight gain. Studies confirm regular nut eaters often have lower body weight, partly because approximately 25% of nut calories remain undigested.
Choosing Your Nuts Wisely
While all nuts offer fantastic nutritional value, some provide unique advantages. Brazil nuts deliver selenium requirements with just one or two daily, while walnuts contain the highest plant-based omega-3 fatty acids among nuts. Pistachios' colourful pigments protect eye health, and almonds demonstrate particular benefits for cardiac function during mental stress.
For those concerned about preparation, soaking nuts proves unnecessary from a nutritional standpoint. However, choosing skin-on varieties whenever possible provides additional polyphenols and antioxidants. When selecting nut-based products, opt for 100% nut butters and fortified nut milks, though whole nuts deliver maximum benefits.
Practical Ways to Increase Consumption
Incorporating your daily 30g portion - equivalent to a small pub packet of peanuts or two tablespoons of nut butter - becomes simple with these approaches:
Breakfast boost: Sprinkle chopped nuts over porridge or cereal
Smart snacking: Keep portion-controlled packs handy
Cooking creativity: Add to salads, stir-fries, or use in pesto
Nut butters: Spread on toast or add to smoothies
Even chocolate-covered nuts, particularly dark chocolate varieties, offer benefits compared to skipping nuts entirely. For families, introduce nut butters to babies from six months old, while avoiding whole nuts for children under five due to choking hazards.
Cost concerns can be addressed by purchasing peanut varieties, looking for "split" or "pieces" options, buying in bulk, and checking supermarket baking aisles where nuts are often cheaper. With these simple strategies, achieving your daily nut intake becomes both affordable and delicious, delivering significant long-term health advantages.
