Health Benefits of Nuts

The health benefits of nuts have been ignored for a long time because they were dismissed as "fattening snacks". Today, things have changed.

The health benefits of nuts are so many that experts now urge you to eat nuts to save your heart, reduce diabetes, ward off cancer, lose weight and perhaps fend off Parkinson's disease and live longer.

Nuts are definitely one of the primary ingredients of a healthy diet.



Nuts Nutrition Facts

mixed nuts

Nuts are an excellent substitute for meat, cheese and other fatty foods and satisfy the craving for fat, researchers say.

Sure, nuts contain a significant amount of fat, but it's mostly the good monounsaturated type that discourages disease.

Walnuts also contain high levels of healthy omega-3 fats.

Nuts are also packed with fibre, vitamins and minerals, including calcium, folate, potassium, magnesium and vitamin E and with cancer-fighting, antioxidants such as quercitin and kaempferol.

Nuts are rich in arginine, an amino acid that relaxes blood vessels, which helps to lower blood pressure and deter blood clots.

Brazil nuts are also the richest source of selenium, thought to help improve mood and prevent certain cancers.

(To see the nutrition facts of individual types of nuts follow the link)


How Nuts Keep You Healthy

Reduce Heart Disease

mixed nuts in a plate

Consistently, studies find that nut eaters are from 30 to 50% less likely to develop or die of heart disease.

The Food and Drug Administration now agrees that eating an ounce and a half of nuts (about 1/3 cup or 40g) a day, including almonds, hazelnuts, pecans, pistachios, walnuts and peanuts, as part of a low animal fat diet, may reduce heart disease.

Further Reading: Nuts and Heart Disease


Lower Cholesterol

In several studies the consumption of almonds, walnuts or macadamia nuts (two to three ounces or 55 to 85g a day) depressed bad LDL cholesterol by up to 29% and in some cases raised good HDL cholesterol by up to 8%.

Eating eight to eleven walnuts daily instead of other fats further lowered bad cholesterol about 6%.

Further Reading: Other Foods that Help Lower Cholesterol


Combat Diabetes

A long term Harvard study of 83,000 women nurses, aged 34 to 59, found that nuts, including peanuts, significantly lower the risk of developing type 2 diabetes.

Women who ate 1 oz./30 g. of nuts more than five times a week were nearly 30% less apt to have diabetes as those who never ate nuts or ate less than an ounce a week, regardless of weight or other risk factors for diabetes.


Reduce Cancer Risk

Nuts may lower the risk of colon, stomach and prostate cancer.

In India, for example, eating cashews is linked to less colon cancer, says Bandaru Reddy of the American Health Foundation.

Canadian research suggests eating nuts as well as seeds and beans can reduce risk of endometrial cancer.


Prevent Parkinson's Disease

When Harvard researchers analyzed the diets of thousands of doctors and female nurses in the long term ongoing studies, they found that health benefits of nuts may extended to protection against Parkinson's disease.

Individuals who ate an ounce of nuts more than five times a week, compared with those who did so less than once a month, had a surprising 43% lower risk of developing Parkinson's disease.


 Promote Weight Loss

nuts can promote weight loss

Contrary to popular opinion, people who eat nuts are no fatter than those those who don't.

Studies show nut eaters are more likely to lose weight and keep it off.

In a study at Boston's Brigham and Women's Hospital, dieters on equal calories lost more weight on a diet high in monounsaturated fat, including nuts, peanuts and peanut butter, than did those on a very low-fat diet and kept it off longer.

After 18 months, high-fat nut eaters had lost nine pounds; low-fat dieters had gained more than six pounds.

Possible reasons: Purdue University research found peanut butter dampened the appetite, staving off hunger for two and a half hours compared with mere half hour for snacks such as rice cakes.

Further the fat in nuts is not totally absorbed. Peanuts have an extremely low glycemic index, meaning they don't spike blood sugar that leads to hunger and weight gain.


Some Quick Serving Ideas to Enjoy the Health Benefits of Nuts

noodles scattered with chopped nuts
  • Add some sliced almonds or ground nuts to plain yogurt to provide a little crunch or add them to your morning cereals.
  • Enhance your next vegetable stir-fry with 1/2 cup sliced almonds, pistachios or cashews.
  • Make an open-faced sandwich of any nut butter of your choice and bananas drizzled with a little honey.
  • Shelled and coarsely chopped Brazil nuts make a great addition to virtually any pasta dish. Once the pasta is cooked and has been transferred to a serving bowl, lightly toast 1/2 cup of Brazil nuts for every serving of pasta in a dry skillet over medium-high heat. Shake the skillet frequently, until the nuts become fragrant - about 2 minutes - and add them to pasta.
  • Add chopped nuts to any salad to enhance taste and nutrition.
  • Add coarsely chopped nuts to muffin, cake or pancake batters.
  • Garnish a bowl of granola, fruit salad, vanilla yogurt or rice pudding with coarsely chopped nuts of your choice.


There's so many varieties of nuts that I'm sure you'll want to know the health benefits of each one of them.

So read the article Different Types of Nuts to have a look at the health benefits of individual nuts.


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