The humble nut is a health food that should become part of a regular diet.
What are the health benefits of eating nuts and how can you incorporate them into a healthful eating plan?
Health Benefits of Nuts
Nuts contain important phytonutrients and antioxidants. They are high in plant sterols and in Omega 3, which have been shown to lower harmful LDL cholesterol, considered the “bad” cholesterol. Oil health benefits contained in nuts have become widely known.
Making nuts a part of a diet that is low in fat and cholesterol can go a long way in supporting health. Nuts can be used in place of foods high in saturated fat because they are high in protein.
Heart-Healthy Nuts
Hazelnuts
Peanuts
Pecans
Pine nuts
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).
Nuts and Health
Arginine
- Nuts contain the amino acid arginine, which can boost immunity and reduce blood pressure. Arginine also helps in relation to erectile dysfunction.
Manganese and boron
- The minerals manganese and boron are also found in nuts.
Tryptophan
- Some nuts contain tryptophan, which stimulates production of serotonin in the brain. This can help to alleviate depression and boost 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 the monounsaturated and polyunsaturated fat—not the artery-clogging saturated fat found in meat and processed foods.
Additional Health Benefits of Nuts
Lowered risk of:
- Dementia
- Gall stones
- Macular degeneration
- Strokes
- Type 2 diabetes
Hands down, nuts offer loads of benefits. The health-enhancing properties of nuts are significant and they should become a regular part of a healthful eating plan. You can reap the benefits of nuts by adding them to salads, to meat dishes, in baked goods such as hearty homemade bread, muffins, cakes and pancakes, in rice dishes and in stir-fries. Nuts add flavor and texture and can make any dish more tempting to the palate.
Serving Suggestions:
- 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 awesome 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.
Stock up on an assortment of nuts and plan to make them a regular part of a healthful eating plan. If you do, you will reap the many health benefits of nuts.
