Nuts and Your Health

Lisa Franchi December 11, 2013

Crunchy, tasty and oh so healthy! Nuts, although touted for being a calorie-dense snack, are a great snacking option for all of you who are looking to improve their health and lower their risk of certain diseases. So what, exactly, are the health benefits of nuts?

Longevity

A large study, which involved 119,000 women and men for decades, revealed that the more often nuts were consumed; the less likely participants were to die of cancer, heart disease and respiratory diseases. They were also less likely to die from other causes. In this particular study, the nuts examined were almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, peanuts and walnuts.

Weight Management

Okay. You’re right if you believe that nuts are high in calories. An ounce-serving of nuts has approximately 160 to 200 calories, of which nearly 80 per cent are from fat. But in the same research, nut eaters appeared to be leaner than those who didn’t regularly consume nuts. Another study, published in the journal Obesity, had similar results. For this study, the researchers tracked the effect of nut consumption on weight gain for the period of 28 months. They found that regular nut consumers gained less weight than those who never ate nuts, and were 43 per cent less likely to become overweight or obese.

You might ask – how’s that possible? According to the researchers, first reason is that nuts may be taking place of other high-calorie snacks like crisps, cookies and sweets. Another thing, nut eaters are less likely to have snacks because the fibre, fats and protein in nuts help in managing their satiety levels. Third, nut eaters were more likely to pursue healthier lifestyle through exercise and proper diet.

Health Improvement

Just like most plant-based foods, nuts are a powerhouse of vitamins, nutrients and minerals that are essential to health. They are high in unsaturated fats, protein, fibre, plant sterols and micronutrients like copper and magnesium that play an important role in different bodily processes. And did you know – nuts have less cholesterol-raising saturated fat than olive oil? On average, 60 per cent of fats found in nuts are monounsaturated – the good fats that promote good cardiovascular health.

Most varieties of nuts, especially almonds, are rich in vitamin E, an antioxidant that does not only promote healthy, beautiful skin but also reduces cholesterol and the risk of developing cancer, sunstroke and coronary artery disorder, aids in the removal of disease-causing free radicals in the body, and boosts blood flow.

Each type of nut provides amazing health benefits unique to other varieties. Peanuts are loaded with resveratrol, the same antioxidant found in grapes (or red wine) that is being studied for its anti-ageing benefits. Hazelnuts are a good source of folate, the antioxidant which plays a key role in regulating the levels of homocysteine – an amino acid which has been associated with heart problems and Parkinson’s disease. Macadamias, a favourite ingredient of pastry chefs, are rich in monounsaturated fats that boost heart health. They are also a great source of fibre, and have considerable amounts of calcium, magnesium and potassium. For people in a low-fat diet, chestnuts are an excellent alternative to croutons in salads. Chestnuts are loaded with starchy carbs and fibre, and are also a good source of vitamin C. They don’t have as much protein as other nuts but they provide useful contribution of B vitamins including B6. Brazil nuts are ideal for people with low thyroid function as these nuts are rich in selenium – the mineral needed in the production of the active thyroid hormone. In fact, you just need three to four Brazil nuts to get your daily requirement of selenium. Furthermore, cashews are a useful source of minerals like iron and zinc and are a rich source of magnesium which is considered as a brain food. How about pecans? These nuts are packed with plant sterols, valuable compounds that are effective at lowering cholesterol levels. They also have high levels of antioxidants which help prevent plaque formation that causes hardening of the arteries. Pecans contain vitamin B3 as well, which helps fight fatigue.

In a 2006 study by the China Medical University College of Public Health in Taiwan, researchers found a link between the consumption of peanuts and the reduced risk of colorectal cancer in women. Frequent nut consumption was also linked to 20 to 30 per cent lower risk of gallbladder surgery, according to a paper published in the American Journal of Clinical Nutrition.

Nuts are a gift from nature that we should appreciate. Adding them in our daily diet is one way to promote good health, weight loss, and most of all – longevity.