Benefits of Nuts

The holidays always include snacks for family and friends and now you can be good to them without cooking. A new study from November, 2013 in The New England Journal of Medicine, come from the Nurses’ Health Study and the Health Professionals Follow-Up Study, which together have followed nearly 119,000 women and men from 1980 - 2010. Both studies recorded what the participants ate and analyzed their diets in relation to the causes of death among the 27,429 people who died since the studies began.

The more often nuts ( pistachios, almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, peanuts, and walnuts) were consumed, the less likely participants were to die of cancer, heart disease, and respiratory disease, and not because nut eaters succumbed to other diseases. Their death rate from any cause was lower. Those who ate nuts seven or more times a week were 20 percent less likely to die. Among those who consumed nuts less often than once a week, the death rate was still 11 percent lower than for those who did not eat them.

Of course, moderation is key because an ounce of nuts has 160 to 200 calories. However, findings revealed the more often people ate nuts, the leaner they tended to be. In a Mediterranean study that tracked the effect of nut consumption on weight gain over the course of 28 months, frequent nut consumers gained less weight than those who never ate nuts, and were 43 percent less likely to become overweight or obese. One reason it found may be the fat, fiber, and protein in nuts suppresses hunger between meals. Every study has indicated that nuts make a contribution to health and longevity, even after taking other factors into account.

Nuts provide rich sources of unsaturated fat and also contain protein, fiber, plant sterols that can lower cholesterol, and micronutrients copper and magnesium. Nuts have less cholesterol-raising saturated fat than olive oil. On average, 62 percent of the fat in nuts is monounsaturated, the kind that supports healthy levels of protective HDL cholesterol and does not raise blood levels of harmful LDL cholesterol. Nuts contain omega-3 fatty acids that can lower triglycerides and blood pressure, slow the buildup of arterial plaque, and prevent abnormal heart rhythms. Walnuts contain rich sources of alpha-linolenic acid, some of which is converted to heart-protective omega-3 fatty acids. Almonds are good sources of vitamin E. Peanuts and pistachios are rich in resveratrol.

The nurses’ study also linked tree nuts to a reduced risk of pancreatic cancer. A Taiwanese study of about 24,000 people found a 58 percent lower risk of colorectal cancer among women who ate peanuts, although a similar effect was not found among men. The nurses’ study and a study of 64,000 women in Shanghai found strong evidence that frequent consumption of tree nuts, peanuts, and peanut butter reduced the risk of developing Type 2 diabetes.

As with all studies, especially many with exaggerated claims, no food is a panacea and eating nuts will not heal the sick or raise the dead. However, there seems to be enough evidence that adding a moderate amount of nuts to your diet is better for you than not.

Nuts to You

Nuts can  reduce the risk of diabetes and bring down cholesterol and you only need just a handful of nuts a day, raw if possible.

Tree nuts are increasingly regarded as wonder foods that lower the risk of heart disease, some forms of cancer and type 2 diabetes while providing essential vitamins and minerals including niacin, zinc, folic acid, selenium and magnesium.

They contain more unsaturated fats than animal proteins and can cut levels of LDL or "bad" cholesterol, according to numerous studies. Their mix of omega-3 fatty acids, protein and fiber will help you feel full and suppress your appetite. The fat content helps release satiety hormones in the digestive system, which also helps to curb hunger, and lessen your desire to overeat later in the day.

Almonds are rich in vitamin E.

Brazil nuts are rich in selenium, a vital mineral and antioxidant. Just two Brazil nuts a day may prevent heart disease and prostate cancer and can also enhance mood.

Cashews are high in magnesium and are good sources of phytochemicals and antioxidants.

Hazelnuts, the most fiber-rich of all the nuts, contain significant levels of B-group vitamins including folate and vitamin B6.

Macadamia nuts are high in healthy mono-unsaturated fats, contain all the essential amino acids and have been shown to lower blood cholesterol.

Pecans reduce cholesterol and may delay age-related muscle nerve degeneration.

Pine nuts - the edible seeds of pine trees, removed from pine cones - contain zinc, niacin and manganese and are rich in mono-unsaturated acids.

Pistachios are packed with protein, vitamin E and are an excellent source of copper and manganese.

Walnuts are loaded with natural plant omega-3s called alphalinoleic acid or ALA.

Peanuts, technically legumes but commonly referred to as nuts, are high in vitamin E, folate (for brain development) and may reduce cognitive decline. Be healthy, go nuts.