The American Heart Association recommends four servings of nuts or seeds each week. The U.S. Department of Agriculture soon will issue new dietary guidelines that are similar. A serving is a small handful, or 1.5 ounces, or two tablespoons of a nut butter or spread.
For good health, the majority of fats in our diets should be monounsaturated and polyunsaturated. Nuts, seeds and nut butters are loaded with these good fats. They are also good sources of fiber, protein, vitamins, minerals and antioxidants.
Nuts are abundant in magnesium. Magnesium is important to keep our bones strong and help our muscles and nerves work correctly. Not enough magnesium can cause seizures, abnormal heart rhythms, poor blood sugar control, weakness and muscle spasms.