Understanding the Limits: How Many Nuts and Seeds Should You Eat a Day

Nuts and seeds are packed with nutrients—full of healthy fats, protein, fiber, antioxidants, vitamins, and minerals. From almonds and walnuts to chia and flax seeds, these tiny nutrients offer a number of health benefits, including improved heart health, better digestion, weight management, and more. Although they are packed with nutrients, more doesn’t always mean better.

Eating too many Nuts & Seeds can lead to digestive problems, higher calorie intake, and nutrient imbalances. So, how much is too much? Let’s learn about the daily limit of nuts and seeds to maintain a healthy, balanced diet.

Why Moderation Is Key

Despite their many health benefits, nuts and seeds are also high in calories and fat. Consuming them in excess can lead to:

• Unwanted weight gain
• Stomach bloating and cramps due to high fibre content
• Nutrient imbalance, especially high amounts of omega-6 in some seeds
• Reduced mineral absorption due to phytic acid in raw nuts/seeds

Therefore, it is important to understand the daily recommended intake.

Recommended Daily Intake: General Guidelines

Here's a general overview of safe and effective serving sizes:

 Nuts:

• Adults: 20-30 grams per day (about a handful or 15-20 whole nuts)
• Children: 10-15 grams per day (about 7-10 nuts)

Examples:

• 7-8 almonds
• 5-6 walnut pieces
• 10-15 peanuts

 A small mix of cashews, pistachios and hazelnuts

 Seeds:

• Adults: 1-2 tablespoons per day
• Children: 1 tablespoon or less

Examples:

• 1 tablespoon chia seeds
• 1 tablespoon flax seeds (ground for better absorption)
• 1 large 1 tsp pumpkin or sunflower seeds

How ​​To Incorporate Them Wisely

• Sprinkle seeds on yogurt, salads or smoothies
• Add nuts to oatmeal or eat them as a snack
• Soak or roast nuts for better digestion
• Choose unsalted, raw or dry roasted nuts over more processed nuts

Who Should Be More Careful?

Some people should be careful about their portion size or consult a doctor before consuming large amounts of nuts/seeds:

• People with allergies to nuts
• People with digestive problems (e.g., IBS, gastritis)
• People with kidney disease, as some nuts are high in oxalate
• Individuals on a calorie-restricted diet, as nuts are high in energy

 Signs:

• You're overeating nuts or seeds
• Feeling of heaviness or bloating after meals
• Frequent gas or stomach discomfort
• Sudden weight gain without dietary changes
• Persistent feeling of fullness that affects main meals

If you notice any of these symptoms, reduce your intake and monitor your body's response.

Conclusion

Nuts and seeds are undoubtedly healthy, but even the healthiest foods require moderation. A handful of nuts and a tablespoon of seeds daily are usually enough to enjoy their benefits without any harm. Listen to your body, watch your portions, and enjoy the variety these nutrient-packed items bring to your plate—in just the right amounts.