Health Benefits of Nuts
Nutritious Morsels Offer Phytonutrients, Antioxidants, Plant Sterols
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 nuts a part of a diet that is low in fat and cholesterol can go a long way to support 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.
Heart-Friendly Nuts
- Almonds
- Hazelnuts
- Peanuts
- Pecans
- Pine nuts
- Pistachios
- Walnuts
The FDA has approved these nuts for heart health. A good daily intake is 1-2 oz.
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).
Health Enhancing Properties of Nuts
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.
Fats
- 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.
Additional Benefits of Nuts
Lowered risk of:
- Dementia
- Gall stones
- Macular degeneration
- Strokes
- Type II diabetes
Hands down, nuts offer numerous benefits to humans. The health-enhancing properties of nuts are significant and nuts can be incorporated into the diet as part of a healthful eating plan.
You can add nuts to salads and to meat dishes or in baked goods such as hearty homemade bread, muffins, cakes and pancakes. Try nuts in rice dishes and stir-frys. Nuts add flavor and texture, making any dish more tempting to the palate.
Serving Suggestions for Nuts:
- Include candied walnuts, pecans, or pine nuts in salads for a delicious taste treat.
- Add slivered almonds to homemade yellow pea soup or to vegetables such as carrots and green beans.
- Include almonds or cashews in chicken dishes.
- Add nuts to batters and bread dough for a crunchy texture and wholesome taste.
- Make almond cream by putting 1-2 tbsp. of ground almonds and 1/2-3/4 cup of water in a blender. Serve over cereal.
- Make a peanut sauce to go with stir-fry. Add 1-2 tbsp of peanut butter to rice and vegetables.
- Choose nuts as a snack item, over nutritionally inferior processed foods. Nuts can be eaten plain or roasted.
Stock up on an assortment of tasty, nutrition-packed nuts. By doing so, you will reap the health benefits of nuts.
References:
1) International Tree Nut Council Nutrition Research and Education Foundation: Nutrition Research
2) Nuts--The Surprising Benefits
Warning: Those who have nut allergies should avoid food products that contain nuts and should consult with a health practitioner to address dietary concerns.
Honey Roasted Nuts
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Almonds
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Brazil Nuts
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Walnut
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