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Nutrition and daily life

Nuts and seeds — food card: a lot of energy in a small portion

Walnuts, hazelnuts, almonds and chestnuts are gifts of Azerbaijan’s nature and the base of our sweets. A handful of nuts gives plenty of energy and healthy fats. This card covers their benefits and safe choices during treatment.

Last updated: ~2 min read
Roasted nuts give a lot of energy in a small portion
Figure 1.Roasted nuts give a lot of energy in a small portion.

01Short answer

Nuts and seeds provide healthy fats, plant protein, vitamin E, magnesium and fibre. They pack many calories into a small portion, so they help maintain weight when appetite is poor. During neutropenia choose roasted nuts in sealed packs; raw, loose market nuts and nuts in their shells are usually not recommended. With mouth sores, nut butter and ground nuts are easier.

02Simple explanation

A handful (30 g) of nuts gives about 180–200 kcal, which helps when appetite is poor.

They contain unsaturated fats, vitamin E and magnesium.

The surface of raw nuts can carry mould and bacteria.

Roasting reduces the number of germs.

03Scientific explanation

Weakened immunity: LLS and MSK suggest roasted, packaged nuts instead of raw ones during neutropenia.

Heart: according to the Harvard Nutrition Source, eating small amounts of nuts regularly is linked with lower cardiovascular risk.

Aflatoxin: mouldy nuts can contain fungal toxins that harm the liver; discard mouldy and bitter nuts.

04What happens in the body?

What do they provide?

30 g of walnuts gives about 4–5 g protein and 18 g fat, including plant omega-3. Almonds are rich in vitamin E, pumpkin seeds in zinc and iron.

Three glowing spheres rise from a cracked walnut towards the outline of a heart.
Figure 2.Walnuts are a source of healthy fats and energy.

How to choose

A sealed, dated pack of roasted nuts. You can also roast nuts at home.

Golden hazelnuts and almonds roasting in a pan.
Figure 3.Roasting makes nuts safer.

Storage

In an airtight jar in a cool, dark place, or in the fridge for longer storage.

How to eat them

Add ground nuts to porridge, yogurt and salads. Spread nut butter on bread.

Allergy

Nut allergy can be severe. If you have reacted before, do not eat them.

05Nuts: four steps

Sealed pack, swap loose nuts, grind, store airtight.

Sealed pack — Roasted, dated.1Sealed packRoasted, dated.
Not loose — Packaged instead of market.2Not loosePackaged instead of market.
Grind — Nut butter for mouth sores.3GrindNut butter for mouth sores.
Airtight jar — Cool, dark place.4Airtight jarCool, dark place.
EnergyA lot in a little.
Healthy fatsFor the heart.
SafetyRoasted and sealed.

06Nuts during neutropenia

FoodRiskierSafer
WalnutsRaw, in shell, marketRoasted, packed
HazelnutsLoose rawRoasted pack
AlmondsRawRoasted or baked in
SeedsRaw, looseRoasted, packed
Nut butterHomemade from raw nutsFactory, sealed jar

* The table is general information; follow your team.

07Key terms

Unsaturated fats
Fats that are good for the heart.
Aflatoxin
A poison produced by mould.
Vitamin E
A vitamin that protects cells.
Roasting
Heating with dry heat.
Nut butter
A spread of ground nuts.
Anaphylaxis
A severe allergic reaction.

08Key points

  • Nuts give lots of energy in a small portion.
  • Choose roasted nuts in sealed packs.
  • Set aside raw loose nuts.
  • Discard mouldy and bitter nuts.
  • Nut butter for mouth sores.
  • Avoid them if you are allergic.

09Frequently asked questions

How much a day?

Usually a handful (25–30 g). If you are losing weight, a dietitian may suggest more.

Can I eat chestnuts?

Boiled or roasted chestnuts are fine; chestnuts are not eaten raw.

Can I eat pakhlava with nuts?

Fresh pakhlava in a sealed pack is usually fine; it is high in sugar, so eat it in moderation.

10Questions for your doctor

Take these questions to your appointment. The ones you save are collected on the “My questions” page and stay on this device only.

  1. How much a day?

  2. Can I eat chestnuts?

  3. Can I eat pakhlava with nuts?

My questions

12Sources

  1. NHS. Fat: the facts
  2. Leukemia & Lymphoma Society. Diet Guidelines for Immunosuppressed Patients
  3. Memorial Sloan Kettering Cancer Center. Food Safety During Cancer Treatment
  4. Harvard T.H. Chan School of Public Health — The Nutrition Source. Nuts for the heart
  5. National Cancer Institute. Eating Hints: Before, During, and After Cancer Treatment
  6. U.S. Food and Drug Administration. Antibacterial Soap? You Can Skip It
  7. NIH Office of Dietary Supplements. Vitamin D Fact Sheet
  8. MedlinePlus (U.S. National Library of Medicine). Nutrition
  9. NHS. Vitamins and minerals
  10. MedlinePlus (U.S. National Library of Medicine). Ferritin Blood Test
Medical disclaimerThis information is for educational purposes only and does not replace medical advice.
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