Nuts and its many varieties are a wonderful product of nature, provide versatility and crunchy delicious nutrition to an amazing variety of dishes.
No strategies to increase its outlets were needed, but try to decipher these statistics: In a review of 29 published studies, scientists recently revealed that, compared with people who do not eat many nuts, eating only 20 gramos– as little as a handful a day-reduce their risk of several serious conditions, in surprising numbers:
|Coronary heart disease by 29%||cardiovascular disease by 21%||Cancer 15%|
|respiratory diseases by 52%||Diabetes 39%||Infectious disease 75%|
Considered the healthiest amounts represent an average of about two dozen almonds or pecan nuts 15 per day; Studies added that will not get a greater benefit if you consume more than that amount.
In fact, “large quantities are required, so for most people this represents a minimum change in diet , ” said Dagfinn Aune, a researcher at Imperial College London, who led, and also work with scientists at the Norwegian University of Science and Technology. 1
Nuts, Nuts Culinary, stone fruit, seeds and legumes
This is a good opportunity to talk about the nuts and which are not. It is important to remember: The word is not (always) the thing. As explained Spice Inc:
“A real dried fruit, in botanical terms, is a sheath with hard shell which contains both the fruit and the seed of the plant, which does not have to leave the fruit to remove the seed. Some examples of botanical nuts are chestnuts, hazelnuts and acorns. ” 2
Peanuts are actually legumes. The drupes are a type of fruit with a seed outside and inside, like a peach or cherry, but almonds, pecans and walnuts are also drupes. The difference is that instead of eating inside, the seed is eaten.
Culinary nuts can be fruits, seeds or nuts royal botanic, used as snacks or in a recipe.
There are two types of seeds that can be considered nuts are the seeds of gymnosperms and angiosperms, which have an outer shell unprotected-ie “naked” as pine nuts and ginkgo nuts. Good examples would be an angiosperm Brazil nut or macadamia nuts.
An excellent gift is an assortment of nuts, and several varieties are a tasty addition to some of her recipes.
You can add chopped nuts or cheese add the apple pie. Cashews are delicious in a stir-fry, and silvered almonds along very well with many dishes. Other culinary uses for nuts include salads, smoothies and granola.
Multiple studies confirmed: Eating Nuts Could Help You Live Longer
819 000 participants were involved in the study regions, sexes and different backgrounds and had different risk factors, but the consumption of nuts was shown to reduce the risk of disease in most cases. 3 If that is not enough to impress, researchers involved in the review that was published in the New York Times, in Aprilconcluded:
“In 2013, an estimated 4.4 million deaths could have been attributed to the consumption of nuts below 20 grams per day in North and South America, Europe, Southeast Asia and the Western Pacific.
These findings support the dietary recommendations to increase consumption of nuts in order to reduce the risk of chronic disease and mortality. ” 5
Several other studies have shown that eating more nuts may help you live longer , 6but some people cite not so pleasant warnings of many health professionals during the past 30 years they have created their patients. A set of studies concluded:
“This report, for the first time, provides strong evidence that regular consumption of nuts is associated with a significantly lower risk of mortality from all causes and deaths from cancers, heart disease and respiratory diseases.
Although most health authorities already recommend routine consumption of nuts, the results of this study should help allay any fears that doctors or patients may have about the beneficial effects of nuts. ” 7
The Nuts contain high fat, But Are Good Fats (Almost All)
When comparing the nutrient nuts 23, the Almond Board of California in August shows that the nutritional aspects of nuts are very variable. For example, one ounce of almonds contains 3.4 grams of fiber, while cashews contain only 0.9 grams. Almonds have the most protein, 6g, whereas 2.2 grams macadamia have.
Cashewscontain 157 calories and 8.6 grams of carbohydrates, while the same amount of macadamia nuts contains 204 calories and 3.9 grams of carbohydrates; Brazil nuts have fewer carbohydrates, 3.5 grams.
Most of the fat in nuts is monounsaturated fat, including omega-6 and omega-3 fats. The macadamia have the highest amount of monounsaturated fat – 16.7 grams – compared with 2.5 grams of walnuts and Brazil nuts contain the highest amount of saturated fat , with 4.3 grams.
The myth that eating saturated fat is bad and that causes heart problems, as they keep saying many health professionals, is a false premise that has been disproved. Multiple studies in recent years have shown that saturated fats are necessary for your health and actually help prevent disease.
Unless you have allergies to nuts , there are very few risks and many potential benefits, Aune said, adding that because randomized trials indicate that nuts are rich in antioxidants, fiber and polyunsaturated fats, eating more may decrease your blood triglycerides. 9
Nutrition Nuts: Good Things Come in Small Packages
One of the most interesting things about the fat in nuts is that people who eat many tend to not experience significant weight gain nor weight loss, according to another meta – analysis of 33 studies conducted in 2013. 10
You eat a handful of nuts as a snack (especially instead of some other not so healthy snacks) could even reduce your risk of metabolic syndrome, according to a study. eleven
Even other study showed that among the 1,200 participants (the elderly at high risk of cardiovascular disease) carrying a Mediterranean diet plus 30 grams of nuts per day (slightly less than a third of a cup) had lower incidence of metabolic syndrome-even more than those who took a low – fat diet or the same diet supplemented with olive oil. 12
To explain you what is the Mediterranean diet is, Nutrition Authority says:
“The Mediterranean diet is based on traditional foods that people in countries like Italy and Greece used to eat in the early 60s. The researchers observed that these people were exceptionally healthy compared to people in the United States and had a low risk of many deadly diseases. ” 13
More studies continued to indicate that eating more nuts may lower your risk of other chronic diseases such as blood sugar 14 and certain types of colorectal cancer, endometrial and pancreatic . 15 In fact, the latter study noted that “the overall consumption of nuts was significantly associated with a lower risk of cancer incidence.”
Specific nutrients Awarded by Specific Nuts
Nutrition Data highlighted the different nutritional aspects of many varieties of nuts, including:
•Almonds are an excellent source of vitamin E (alpha-tocopherol), which provide 37% of the Dietary Reference Intakes (DRIs, for its acronym in English) and riboflavin, which is excellent for brain health, magnesium and manganese.
Eating healthy amounts can improve heart health, 16 help people who are overweight or obese to achieve their goals of weight loss and lower blood pressure, 17 and help them lower their levels of blood sugar 30% to people with diabetes, after eating their food. 18
Likewise, they could strengthen their intestinal microbiota to support the growth of bifidobacteria and lactobacilli, which are beneficial bacteria. 19
•Pistachios also contain high amounts of fiber (3 grams per ounce), help move food through the colon. They are also a good source of vitamin E and magnesium. In addition to help optimize your cholesterol levels, the pistachios help improve various aspects of cardiac health. twenty
The researchers gave volunteers foods that significantly increase sugar blood– rice, white bread, mashed potatoes and pasta – and found that including these small nuts helped reduce levels of blood sugar, in some cases significantly. twenty-one
•Brazil nuts are a good source of selenium . Autoimmune problems, thyroid, cancer, AIDS, heart disease and asthma improve with healthy intake of selenium, but it is possible that up to one thousand million people worldwide are deficient in this nutrient.
Studies indicate that have an antioxidant effect on the blood 22 and improve the function of blood vessels. 2. 3
•Cashews improve the antioxidant potential of feeding 24 and also help to improve blood pressure of people with metabolic syndrome. 25 However, some studies indicate that consuming cashews can increase blood sugar in people with metabolic syndrome ; but more studies are needed. 26
•Walnuts are one of the most popular nuts are a good source of fatty acids omega-3, which makes them beneficial for the prevention of coronary heart disease. 27 They improve blood flow through the circulatory system, which is a benefit for people with diabetes, 28 and enhance the inferential or deductive reasoning. 29
•Peanuts , being legumes, may contain large amounts of additional oils that are not good for your health.
This is especially true in peanut butter, or worse, unnecessary added sugar, so always make sure your nuts and nut butter not containing. They may also contain an imbalance of omega-6 fats relative to omega-3 fats .
They can also cause allergic reactions, and likewise, tend to be one of the most sprayed crops with pesticides and contain traces of harmful metabolites known as aflatoxins.
Conclusion for Dried Fruit Consumption
While, no doubt, will improve many aspects of your health by eating a small amount of nuts each day-say a third of a cup-nuts can even help you with your weight loss goals. The key is to eat that small amount.