The jury is in: nuts are good for you! This article details the health benefits of nuts and how can you incorporate them into everyday meals.
Most people would agree that nuts are tasty but did you know that they are full of goodness? Raw nuts contain important phytonutrients and antioxidants and are high in plant sterols and in omega-3. Nuts, in fact, have been shown to lower harmful LDL cholesterol.
Making unsalted nuts a part of a diet that is low in fat and cholesterol can go a long way in supporting health. Nuts are high in protein which makes them a a good choice if you are looking to replace foods that are high in saturated fat.
And speaking of fat, not all fats are bad. Nuts, in fact, contain the heart-healthy fats that render a protective affect. The fat in nuts is monounsaturated and polyunsaturated fat—not the artery-clogging saturated fat found in meat and processed foods.
Scientific Evidence Suggests that Eating Nuts Cuts the Risk of Heart Disease
- In the famous Nurses Health Study, participants who ate five ounces of nuts per week cut their risk of heart disease by 35%.
- In the U.S. Physicians Study, Harvard researchers discovered that men who consumed nuts 2 or more times per week were 47% less likely to die from heart attack and had a 30% reduction in risk for heart disease.
- The Adventist Health Study showed that those who ate nuts frequently (over 4 times per week) showed significant reduction in heart attacks (51% fewer heart attacks).
Heart-Friendly Nuts
- Almonds--almonds contain phytochemicals that may render protection against heart disease.
- Hazelnuts--deemed the most beneficial nut for heart health.
- Peanuts
- Pecans
- Pine nuts
- Pistachios
- Walnuts--polyphenic compounds actually prevent the oxidization of cholesterol, which contributes to harmful plaques that can cause stroke and heart disease.
The FDA has approved these nuts for heart health. A good daily intake is 1-2 oz.
Nut Nutrition
Arginine--Nuts contain the amino acid arginine, which can boost immunity and reduce blood pressure.
Manganese and Boron--Manganese and boron are also found in nuts.
Tryptophan--Some nuts contain tryptophan, which stimulates production of serotonin in the brain. Tryptophan can help to alleviate depression and boosts relaxation.
Triglycerides--Eating peanuts has been shown to reduce triglycerides and LDL cholesterol.
In a Nutshell: Phytochemicals, Antioxidants, Phytosterols
Phytochemicals
Nuts contain important phytochemicals: carotonoids, flavonoids, phytosterols, and proanthocyanidins. Phenolic compounds and phytosterols are some of the plant constituents that may protect against cancer development in humans. Choosing an assortment or consuming mixed nuts ensures that you are giving your body substances that are beneficial to health.
Antioxidants
Epidemiological studies have identified tree nuts as a potential source of antioxidants, which decrease risk factors for a number of serious diseases.
Phytosterols
Nut-derived phytosterols mimic cholesterol, blocking cholesterol (derived from food sources) from being absorbed into the blood stream, thereby lowering LDL cholesterol. Consuming organic nuts may help to target undesirable cholesterol levels.
Hands down, nuts offer numerous health benefits to humans. The health-enhancing properties of nuts are significant. Nuts can and should be incorporated into the diet as part of a healthful earting plan.
Sources:
- International Tree Nut Council Nutrition Research and Education Foundation
- The World's Healthiest Foods
- International Tree Nut Council Nutrition Research and Education Foundation
- NUCIS (Health and Tree Nuts Foundation)
- Hard to Crack: Nut Trees (Plants We Eat), Meredith Sayles Hughes, January, 2001, Lerner Publications
- Tree Nuts: Composition, Phytochemicals, and Health Effects (Nutraceutical Science and Technology), December 2008, CRC Press
- The Book of Edible Nuts, Frederic Jr. Rosengarten, June 2004, Dover Publications
Warning: Those who have nut allergies should avoid food products that contain nuts and should consult with a health practitioner to address dietary concerns.
Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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