Health Benefits Of Nuts

Do you love nuts, but try to avoid eating them because you think they're bad for you? Well, in actual fact there are many different health benefits of nuts and incorporating them into your daily diet can actually be good for your health!

In this article we'll examine these health benefits - in particular, how nuts may help to reduce the risk of heart disease and other serious medical conditions.

We'll also look at the individual merits of different kinds of nuts, as well as offering some advice on the optimum amount of nuts you should consume each day to stay in peak condition.

But Aren't Nuts High In Calories and Fat?

While nuts are indeed high in fat in general, they actually contain quite low levels of saturated fats - the type which can clog your arteries. Instead, nuts contain fairly high levels of monounsaturated and polyunsaturated fats which can help to lower blood cholesterol levels.

Indeed, this particular benefit of these 'healthy' fats has been recognised by important bodies such as the British Nutrition Foundation. As stated by Dr Hannah Theobold of the BNH,

"Numerous studies have shown that replacing saturated fatty acids in the diet with unsaturated fats can lower bad, low-density lipoprotein cholesterol (LDL)" - the type of cholesterol which can increase the risk of coronary disease and strokes.

Go Nuts For A Healthy Heart

It is this reduction in the risk of heart disease which is perhaps the most important alleged health benefit of nuts, and this appears to have been backed up by numerous medical research studies conducted over the years.

For example, research conducted by Loma Linda University in California in 1992 ( the 'Adventist Health Study') reported that people who consumed nuts on a daily basis had up to 60% fewer heart attacks than those who ate nuts less than once per month.

Similarly, findings from the 1996 Iowa Women's Health Study indicated that women who consumed nuts 4 or more times per week were 40% less likely to die from coronary disease, while the 2002 Physician's Health Study reported that men who consumed nuts 2 or more times per week were at lower risk of sudden cardiac disease.

In addition to these heart health benefits of nuts, further research has suggested that regular consumption of nuts may help lower a person's risk of developing dementia, type 2 diabetes, gallstones and advanced macular degeneration.

A Delicious Way To Get Essential Vitamins And Minerals

The reason why nuts are so good for our health may be attributed to the fact that they contain lots of the essential vitamins and minerals our bodies need to stay in peak condition.

For instance, nuts are one of the best plant sources of protein, which is absolutely essential for cell growth and for tissue maintenance, repair and replacement. They are also a good source of iron which is needed for the formation of blood and also plays a key role in keeping our immune systems healthy.

In addition, nuts are also rich in fiber, folic acid, magnesium (which helps control blood pressure), and important antioxidants such as vitamin E and selenium. The latter helps to neutralize harmful free radicals that can attack the healthy cells in our bodies and increase the risk of developing serious medical conditions such as cancer.

Why Variety Is The Spice Of Life

To take full advantage of the many health benefits of nuts, you should ideally consume a wide range of different types as they each have their own individual benefits:

Almonds and Pecans - these both contain an amino acid known as tryptophan, which stimulates the production of serotonin in the brain - a hormone which makes us feel good;

Brazil Nuts - a study conducted by the University of Illinois suggested that the high levels of selenium in brazil nuts may offer some protection against developing breast cancer;

Cashew Nuts - a rich source of iron;

Hazelnuts - these are one of the best sources of the powerful antioxidant vitamin E;

Peanuts - peanuts are an excellent source of B vitamins such as folate, niacin and riboflavin which are important for maintaining a healthy metabolism;

Pistachio Nuts - these are particularly high in fiber, iron, magnesium and protein;

Walnuts - walnuts contain high levels of the 'healthy' fatty acids omega 3 and omega 6, which are required for maintaining healthy joints and brain function.

What Quantity Of Nuts Should I Be Consuming Each Day?

As with most things in life moderation is the key and it's recommended that you should limit your intake to 1-2 ounces (30-60 grams) of unsalted nuts per day to obtain the most health benefits.

There are so many delicious ways to incorporate nuts into your daily diet. Why not try sprinkling some chopped nuts onto some natural yoghurt and honey for a sweet treat, or add to salads for some extra bite.

To avoid adding excessive calories to your diet, try to eat them in place of snacks that are full of saturated fats, such as potato chips and French fries.

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When Nuts Should Be Avoided

Unfortunately not everyone is able to enjoy nuts. Nut allergy suffers naturally should steer clear of all nuts, while the British Nutrition Foundation recommends that pregnant women who have a family history of nut allergies should also abstain. It's also not recommended to give nuts to young children.

Common symptoms of a nut allergy include rashes on the skin and hoarsness in the throat.

As you can see, there really are so many great health benefits of nuts that you no longer need feel guilty about indulging in them! Try to get into the habit of including a small amount in your diet every day and enjoy munching your way to better health!

Please note: while we believe all the information contained in this article to be correct, it is intended to provide general information only and does not constitute professional advice of any kind. You should always consult your doctor or other health professional if you have any specific medical or nutritional conditions or queries.

For more vegetarian health articles like this one on the health benefits of nuts, click here.

Or for some cooking inspiration, check out our catalog of delicious vegetarian recipes.

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