Interesting facts and information about nuts and their potential benefits to your health.
Nuts are proven to be a healthful addition to most people’s diets.
Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears is groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.
Researchers found that people who eat nuts regularly have lower risks of heart disease. In 1996, the Iowa Women’s Healthy Study found that women who eat nuts >4 times a week were 40% less likely to die of heart disease. Two years later, another study conducted by the Harvard School of Public Health found a similar result in another group of women subjects. Furthermore, potential heart health benefits of nuts were also found among men. In 2002, the Physician’s Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death.
This protective effect may be attributable to the healthy fat profile of nuts, or it may be the result of the vitamin E and fiber found in nuts, both of which can help stave off heart disease; perhaps it’s these several attributes combined and even other as yet unidentified ones that played a role. Other studies have demonstrated that adults with a high blood cholesterol level can lower both their total and LDL cholesterol levels by substituting nuts for other snack foods.
Most nuts are also chock-full of protein, and the type of protein in nuts is rich in arginine — a precursor to the substance nitric oxide, which helps relax blood vessels in the body, and lower blood pressure. Finally, most nuts are excellent sources of fiber and vitamins
Nuts being loaded with antioxidants like vitamin E and selenium, help mop away the infamous free radicals, reducing your risk to cancer and to all kinds of aging-related degenerative diseases like Alzheimer’s disease, macular degeneration, arthritis, etc. Nuts also seem to prevent the formation of gallstones due to their high magnesium content.
Four other large studies have since confirmed the benefits to the heart of nut eating. In addition to the cardiac benefits of consuming nuts, the risks of having a stroke, of developing type 2 diabetes, of developing dementia, of advanced macular degeneration and of gallstones have all been found to be lowered by eating nuts. Calculations suggest that daily nut eaters gain an extra five to six years of life free of coronary disease and that regular nut eating appears to increase longevity by about 2 years. Adding 30 g/day of nuts to a Mediterranean diet resulted in significant reversal of the metabolic syndrome, and consuming pistachio nuts is reported to improve erectile function in men.
What quantity of nuts should be eaten?
The studies above suggest that 30 to 60 grams (1-2oz) of nuts should be consumed daily to gain the maximum benefits seen. Whether even larger amounts confer further benefits is currently unknown.
Best nuts for your health – walnuts, almonds, pecans, chestnuts, peanuts, cashews, pistachio nuts, macadamia nuts and hazelnuts.
Nuts nutritional information – nuts nutrition facts
Almonds: A one ounce serving is about 24 nuts with 6 g. protein, 160 calories, and 9 g. monosaturated fat. Almonds are loaded with vitamin E (an antioxidant that helps prevent heart disease and cancer) and magnesium (strengthens bones).
Brazil Nuts: A one ounce serving is about 8 nuts with 4 g. protein, 190 calories and 7 g. monosaturated fat. Brazil nuts are packed with selenium (an antioxidant) and phosphorus (strengthens bones and teeth & assists with energy metabolism.
Cashews: A one ounce serving is about 18 nuts with 4 g. protein, 160 calories and 8 g. monosaturated fat. Cashews are rich in selenium, magnesium, phosphorus and iron.
Hazelnuts: A one ounce serving is about 20 nuts with 4 g. protein, 180 calories and 3 g. monosaturated fat. Hazelnuts contain large amounts of vitamin E.
Macadamias: A one ounce serving is about 12 nuts with 2 g. protein, 200 calories and 17 g. monosaturated fat. Macadamias have the highest level of unsaturated fat (cholesterol lowering).
Peanuts: (not actually a nut, but a legume, though often thought of as a nut so here it is). A one ounce serving is about 28 nuts with 7 g. protein, 170 calories and 7 g. monosaturated fat. Peanuts are a good source of vitamin B3 (promoting healthy skin), vitamin E and zinc (renewing tissue), potassium (muscles) and vitamin B6 (immunity).
Pecans: A one ounce serving is about 20 halves with 3 g. protein, 200 calories and 12 g. monosaturated fat. Pecans are packed with vitamin B1 (thiamine energy) and zinc.
Pistachios: A one ounce serving is about 45 nuts with 6 g. protein, 160 calories and 7 g. monosaturated fat. Pistachios are full of phosphorus.
Walnuts: A one ounce serving is about 14 halves with 4 g. protein, 190 calories and 2.5 g. monosaturated fat. Walnuts are rich in Omega-3s (reducing fat and cholesterol).