and healthy fats. However, not everyone should be eating them without caution.
Before adding nuts to your diet, here are five crucial things you need to
know.

1. Nuts Can Trigger Allergies

Nuts are among the top allergens, and even a small amount can cause severe
reactions in some individuals. Symptoms can range from mild itching to
life-threatening anaphylaxis. If you have a history of food allergies, consult
a doctor before consuming nuts.

2. High in Calories and Fats

While nuts contain healthy fats, they are also calorie-dense. Overeating them
can lead to weight gain if not consumed in moderation. A small handful per day
is usually enough to reap the benefits without excessive calorie intake.

3. Contain Anti-Nutrients

Some nuts, like almonds and walnuts, contain phytic acid, which can interfere
with the absorption of essential minerals like calcium, iron, and zinc.
Soaking nuts before eating can help reduce these anti-nutrients and improve
digestion.

4. Risk of Aflatoxin Contamination

Certain nuts, particularly peanuts, can be contaminated with aflatoxins,
harmful compounds produced by fungi. Long-term exposure to aflatoxins has been
linked to liver disease and cancer. Always buy nuts from reputable sources and
store them properly to minimize contamination risks.

5. Digestive Issues for Some People

Due to their high fiber and fat content, nuts can be hard to digest for some
individuals, leading to bloating, gas, or stomach discomfort. People with
sensitive digestive systems should eat them in small amounts and choose
roasted over raw nuts for easier digestion.

Conclusion

Nuts are nutritious, but they are not suitable for everyone. Being aware of
these five important factors can help you make informed dietary choices. If
you have concerns, consult a healthcare professional before including nuts in
your diet.