Why you should eat more nuts
nuts are found in a variety of foods and are an important part of a healthy diet nutrition. The nutritionist Devon Peart of the Cleveland Clinic (USA) discusses the health benefits of consuming different types of nuts, especially for protecting heart health.
Nuts have a variety of proven beneficial health effects. The expert reports on two large epidemiological studies (Nurses’ Health Study and the Adventist Health Study), in which participants, which weekly regarding 149 grams of nuts consumed, a significantly lower risk of heart diseases and one premature death had.
50 percent reduced risk of premature death from nuts
Regular consumption reduced the risk of heart diseases a 35 percentwhile the risk of one premature death to up to 50 percent was less, explains Peart in one press release.
What ingredients make nuts so healthy?
Generally, all nuts are considered a good source of fiber and they are known to do it lots of protein contain. Nuts are also rich in important vitamins and minerals (e.g. vitamin E, folic acid, niacin, magnesium, vitamin B6, zinc, copper and potassium).
Nuts protect once morest heart disease
Nuts also contain a lot of the non-essentials Amino acid L-argininewhich prevents plaque from building up in the hearts forms, adds Peart. Another benefit is that nuts are many healthy secondary plant substances contain, which are known to be before protect once morest heart disease.
Nuts are high in healthy fat
Knapp 28 grams of nuts included between 160 and 200 calories, with 80 to 90 percent being fat. But even if nuts a lot Fett contains, according to the nutritionist, this is not a cause for concern because it is mainly monounsaturated fats.
Unsaturated fats can lower cholesterol levels
Reducing your intake of saturated fats and consuming monounsaturated fats instead can help cholesterol levels or the unhealthy ones Reduce LDL cholesterol levelswhile at the same time the healthy HDL cholesterol increased will.
Due to the fat they contain, nuts are relatively high in calories. Therefore, foods high in unhealthy fat (especially saturated fat) should be replaced with nuts. You should also be careful not to eat too many nuts. 28 grams weekly are quite sufficient to protect once morest heart disease, says Peart.
Different nuts contain different micronutrients
When it comes to nuts, it is generally important to ensure that as many different types of nuts as possible are consumed and not just the same types, as these are sometimes contained in micronutrients differentiate. In the following, the expert explains some of the most important ingredients of various nuts.
peanuts
peanuts (actually not nuts, but legumes) contain more protein than other nuts and are also high in niacin, fiber and magnesium. One thing to note regarding peanuts, however, is that they are often sold salted and roasted in oil. Therefore, when buying peanuts, it is better to choose unsalted, dry-roasted and unprocessed peanuts.
peanut butter is also beneficial for heart health, according to Peart. However add “Peanut butter manufacturers add salt, sugar, and sometimes incompletely hydrogenated fats (trans fats) to peanut butter to improve flavor and make the butter spreadable“, explains Peart.
It is therefore advisable when buying peanut butter to ensure that it is only made from ground nuts consists.
To keep the fat in the peanut butter from settling, the nutritionist advises stirring peanut butter following purchase and storing it upside down in the fridge. In general, peanut butter, like peanuts, should be consumed in moderation.
walnuts
walnuts are high in healthy polyunsaturated fats and omega-3 fatty acids, which lower a type of fat in the blood called triglycerides. In addition, the intake of omega-3 fatty acids is associated with a lower risk of heart disease. Walnuts also contain a powerful antioxidant called alpha lipoic acid.
almonds
Already regarding 28 grams almonds contain regarding 80 milligrams of calcium, which is regarding eight percent of the recommended daily amount, explains Peart. Calcium helps build strong bones and teeth and is also involved in regulating the heartbeat.
Like other nuts, almonds also provide a lot of protein (regarding six grams per 28 grams of almonds).
Cashewnüsse
Cashewnüsse contain a lot of copper, magnesium, manganese, phosphorus and zinc. In addition, high levels of vitamin B6 and vitamin K are included, reports the expert.
Pecans
Pecans contain a lot of manganese. This mineral is also important for bone health, metabolism and heart function, among other beneficial effects. Pecans are also a rich source of the antioxidant vitamin E.
pistachios
Already regarding 28 grams pistachios contain six grams of protein. Additionally, pistachios are high in antioxidants, particularly lutein and zeaxanthin, Peart explains.
brazil nuts
brazil nuts are rich in selenium. This is a powerful antioxidant. Selenium supports healthy thyroid function and inhibits inflammation. According to the expert, three Brazil nuts consumed a day are enough to cover the need for the antioxidant.
„Never eat more than five Brazil nuts a day. And if you include Brazil nuts in your diet, don’t take a selenium supplement“, adds Peart.
Be careful with ready-made nut mixes
When buying from finished nut mixes don’t buy ones with added salt or candied dried fruit (added sugar). This also applies to mixtures cooked in tropical oils.
A high-fiber diet protects the heart
When it comes to improving heart health, eating nuts is just one of them many nutritional strategies to reduce the risk of heart disease. “The best way to improve your heart health is to eat a high-fiber diet rich in complex carbohydrates (whole grains, legumes, nuts, and seeds)“, explained Peart.
Fruits and vegetables improve heart health
In addition, the expert advises to promote heart health, daily a variety of Fruit Vegetable and calcium-rich dairy products eat. Such a heart-healthy diet, along with regular physical activityeffectively reduce the risk, a coronary heart desease to develop. (as)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: The Health Benefits of Nuts (veröffentlicht 17.01.2023), Cleveland Clinic
- Frank B. Hu, Meir J. Stampfer, JoAnn E. Manson, Eric B. Rimm, Graham A. Colditz, et al.: Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study; in: BMJ (veröffentlicht 14.11.1998), BMJ
- G. E. Fraser, J. Sabaté, W. L. Beeson, T. M. Strahan: A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study; in: Archives of Internal Medicine (abgefragt 18.01.2023), Archives of Internal Medicine
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.
