Do you know the many health benefits of nuts? Research shows they’re one of our planet’s most health-giving foods.
The next time you snack on walnuts, almonds, pecans, and peanuts, know that they’re nutritional powerhouses. Nuts may manage and prevent type 2 diabetes, reduce cancer risk, and prolong life, among many benefits.
Read on to discover what nuts are, the types, and what health benefits they offer.
Types of nuts
Do you know that most nuts grow on trees? That's why they're in the tree nut category. Then, there are those that are technically fruits, drupes, or seeds.
Drupes are fruits with a hard stony covering, enclosing the seed, like coconuts. Peanuts are also not ‘nuts’ per se. They're legumes.
Some of the most common types include:
Almonds
Walnuts
Hazelnuts
Pecans
Cashews
Brazil nuts
Pistachios
Macadamia nuts
Pine nuts
Chestnuts
Nutrition-rich food
Humans have consumed nuts as food for centuries. Studies on the health benefits of nuts show they're some of the most nutrient-dense foods.
Nuts are a rich source of the following:
Complex carbohydrates: Cashews and almonds have the highest content.
Protein: Peanuts rank top, followed by almonds, pistachios, and cashews.
Fibre: Hazelnuts and almonds have the most fibre per ounce.
Saturated and unsaturated fats: Raw chestnuts and cashews offer the lowest calories.
Vitamins and minerals: Cashews are an excellent source of iron. Almonds and peanuts provide magnesium for our diet.
Antioxidants: Walnuts have some of the highest antioxidant levels. They're also one of the best plant-based omega-3 fatty acids sources.
Selenium: Brazil nuts provide selenium, healthy fats, and protein. The mineral is vital for thyroid function.
Nuts are versatile. You may consume them as they are, or add them to food. Peanut butter is an excellent addition to your diet. You can use it to make salad dressing and dips, blend smoothies, or add it to your baking ingredients.
Health benefits of nuts
There are many health benefits of nuts, unless you're allergic. Research has identified the following:
Improving heart health
Studies show that eating nuts may benefit the heart. They contain unsaturated fatty acids and other nutrients. Frequent consumption lowers inflammation levels related to heart disease.
A healthy diet that includes nuts may:
Improve artery health.
Decrease blood clot risk, which can cause heart attacks and strokes.
Lower the risk of high blood pressure.
Lower the risk of early death due to heart disease.
Lower triglycerides and LDL, or "bad" cholesterol.
Managing diabetes
Recent studies indicate that nut consumption can manage or prevent type 2 diabetes. There’s currently limited definitive evidence. We need more research to confirm the impact of nuts on the prevention and management of type 2 diabetes.
Impacting brain health
Studies suggest that long term supplementation with walnuts may help with brain health. They have antioxidant and anti-inflammatory effects that could maintain cognitive function and reduce the risk of Alzheimer’s.
Promoting longevity
Two Harvard studies found a link between eating nuts and longevity. People who ate nuts daily lived longer and healthier than those who didn't.
The researchers reported that daily nut-eaters were less likely to die of cancer, heart disease, and respiratory disease.
Reducing cancer risk
There’s some evidence that nuts may reduce risk of colon, lung, and pancreas cancer. Nuts contain high amounts of phytochemicals and nutrients. These compounds may have anticarcinogenic, anti-inflammatory, and antioxidant properties.
Factors to consider
Although there are many health benefits of nuts, exercise caution. Consider these factors when adding them to your diet.
Nut allergies
One downside to nuts is that many adults and children are allergic to them. Tree nut allergies are among the most common food allergies, affecting about 0.5 to 1% of Americans.
Tree nuts include walnuts, almonds, hazelnuts, pecans, cashews, and pistachios. 30% of peanut-allergic individuals are also allergic to tree nuts. This doesn’t mean that those with a tree nut allergy are allergic to peanuts.
Symptoms of these allergies include coughing, wheezing, indigestion, and hives. The most severe outcome is anaphylaxis. If you have a nut allergy, don’t consume them.
The American Academy of Allergy, Asthma & Immunology (AAAAI) suggests people with tree nut allergies may tolerate:
Sesame, sunflower, or pumpkin seeds
Coconuts
Macadamia and pine nuts
The last two fall under the seed category. Individuals may tolerate nutmeg, water chestnut, butternut, squash, and shea nuts, as they’re also not tree nuts.
If you have a tree nut allergy, consult a medical professional.
Anti-nutrients in nuts
While plant-foods are beneficial for health, some studies show that their anti-nutrient content may block nutrient absorption. Nuts contain antinutrients like phytates, tannins, lectins, and oxalates.
Anti-nutrients are natural compounds found in animals and plants. They protect the latter from insects and bacterial infection.
Before you decide to stop consuming nuts, consider the many health benefits of nuts. Research also shows that anti-nutrients may offer therapeutic effects. They found that phytates lower cholesterol, slow digestion, and prevent sharp spikes in blood sugar.
Soaking nuts can help reduce anti-nutrients because it triggers germination. The process activates enzymes that break down phytic acid and enzyme inhibitors.
It’s time to go nuts!
Nuts are nutrition-packed, so you'll enjoy health benefits whichever type you consume. They provide plant-based protein, healthy fats, vitamins, minerals, and antioxidants.
Adding nuts to your diet may reduce heart disease risk, manage type 2 diabetes, and prolong your life.
Nuts possess great versatility, as they can be enjoyed in their natural form or incorporated into various dishes. Peanut butter, in particular, serves as a superb complement to your culinary creations.
Exercise caution if you have nut allergies. Otherwise, feel free to indulge in the nutrient-packed plant-based foods.
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