Huge Health Benefits From Daily Nut Consumption

November 20 2013one Commented

Categorized Under: Health food nutrition, Healthy eating, In the News, Natural health, Weight loss

Walnuts, hazel nuts, cashews, almonds, brazil, macadamia, pecan and pistachio nuts.  It has long been suggested that the consumption of nuts should be limited, if not avoided altogether and especially for those of us trying to lose weight.   What about all that fat!, everyone says.

But in the largest study of its kind, it was discovered that people who ate a handful of nuts every day, were 20 percent less likely to die from any cause over a 30 year period, than those who didn’t eat nuts.

Researchers collected data on over 118,000 people, followed for over 30 years.  Participants filled out detailed food questionnaires each 2 to 4 years and each time, were asked to estimate how often they consumed nuts in a serving size of 28 grams. (The typical Mediterranean diet consumes 30 grams a day)

They used sophisticated data analysis methods, to rule out other factors that might account for the mortality benefits.  For example, they found that the nut eaters were typically leaner, less likely to smoke and more likely to exercise, take a multivitamin supplement, consume more fruits and vegetables and drink more alcohol.  However, analysis was able to isolate the association between nuts and mortality independently of these other factors.

Dr Ying Bao of Brigham and Women’s Hospital said “In all these analyses, the more nuts people ate, the less likely they were to die over the 30 year follow up period. ”

These were their findings

Those who ate nuts less than once a week, had a 7% reduction in mortality

Those who ate nuts once a week, had an 11% reduction in mortality

Those who ate nuts two to four times a week, had a 13% reduction in mortality

Those who ate nuts five to six times a week, had a 15% reduction in mortality

Those who ate nuts seven or more times a week, had a 20% reduction in mortality

The regular nut eaters were found to be more slender than those who didn’t eat nuts, with an increased consumption of nuts resulting in reduced waist circumference, less weight gain and a decreased risk of obesity.

They conclude to say that the nutrients in nuts, such as unsaturated fatty acids, high quality protein, fibre, vitamins (folate, vitamin E & niacin), minerals (magnesium, calcium and potassium), and phytochemicals (carotenoids, flavonoids & phytosterols) may confer cardio protective, anti-carcinogenic, anti-inflammatory and antioxidant properties.

Indeed, clinical trials have shown that regular nut consumption has beneficial effects on some immediate markers of chronic disease such as high cholesterol levels, oxidation, endothelial dysfunction, hyperglycemia and insulin resistance.

So lets all consider eating more nuts.

Nuts for life tell us that 30 grams of nuts equals:

20 almonds
10 Brazil nuts
15 cashews
4 chestnuts
30 hazelnuts
15 macadamias
15 pecans
2 tablespoons pine nuts
30 pistachio kernels out of shell
10 whole walnuts or 20 walnut halves
A small handful of mixed nuts

This is a link to the original research document

Leanne James
Naturopath and Founder Ideal Health

One response to “Huge Health Benefits From Daily Nut Consumption”

  1. Kate says:

    The research, although quite probably very rigorous, gathered data from a population consisting only of nurses and health professionals, and also was funded in part by the International Tree Nut Council Nutrition Research and Education Foundation. Two things to be aware of when looking at these data summaries.

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