The Benefits of Nuts
How They Provide Long Term Health Benefits
Daily consumption of nuts has shown to be beneficial to one’s health. A food that was once avoided for its high fat content is now being touted for its many health benefits. In fact, evidence from numerous nutritional studies indicate that daily incorporation of nuts in one’s diet, may actually prolong one’s life.
Benefits
Nuts are a nutrient dense food and contain high amounts of dietary fiber. They are high in unsaturated fats, while low in saturated fats. They also contain folic acid, copper, magnesium, Vitamin E and arginine. A study conducted at The Center of Health Research at Loma Linda University in 1999, found that nuts go way beyond good nutrition. The study found that eating one to two ounces of nuts a day, helped to lower LDL cholesterol by eight to twelve percent. They also found that frequent nut consumption, by individuals, lowered their risk of coronary disease by up to fifty percent. It’s thought that the cardiovascular benefits that nuts provide include a reduction of LDL cholesterol. Also, the antioxidant mechanism of Vitamin E content within the nut and the higher levels of nitric oxide within the blood, from arginine, seems to help the blood vessel lining and platelets.
Other medical benefits of eating nuts include a decreased risk of stroke, decreased development of Type II diabetes, decreased macular degeneration, decreased development of dementia and decreased formation of gallstones. In a study done by Hu and Stampfer at The Department of Nutrition at the Harvard School of public Health in 1999, nut eaters were found to have an increase of five to six years of life that’s free from coronary disease.
Weight
It’s natural to think that nuts, being high in fat content, would likely cause an increase in weight. Most studies conducted, however, didn’t find this to be accurate. Many studies showed that there was no significant increase in weight by those consuming nuts. Preliminary results indicate that the actual fat content of the nut may not be fully absorbed in the intestines. Furthermore nuts, due to their high fiber content, promote satiety and therefore prevent many individuals from overeating. More research is being conducted to determine how these mechanisms of action truly work.
Which nuts
Most of the studies conducted on nuts, tested a wide variety. Walnuts, almonds, peanuts, pecans, hazelnuts, pistachios and macadamia nuts all have shown benefits in altering the blood in ways beneficial to cardiovascular health. Walnut consumption, due to their high fatty acid content, seems to be especially beneficial. Consumption of nut butters, also imparts the benefits that individual nuts have. The all-natural varieties are best, since commercial nut butters contain high amounts of sodium, saturated fat and sugar.
Nuts are healthy to eat. In moderate amounts they can provide numerous health benefits. Although not thoroughly understood, it is known that the benefits nuts provide, far outweigh all other concerns.
References
Fraser GE, Sabeté J, Beeson WL, Strachan TM. A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Archives of Internal Medicine 152:1416-24 (1992).
Hu FB, Stamfer MJ. Nut consumption and risk of coronary heart disease: a review of the epidemiologic evidence. Current Atherosclerosis Reports 1:204-209 (1999).
Sabaté J. Nut consumption and body weight. American Journal of Clinical Nutrition 78(3 Suppl):647S-650S (2003).
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