Nuts, while high in total fat and a rich source of calories, are a wholesome and nutritious food item. In addition to offering substantial amounts of protein, vitamins and minerals, nuts are high in healthy unsaturated fats as well as phytochemicals, or vitamin-like substances found in plant foods that have disease-fighting properties.
May Prevent Cancer
Nuts, such as walnuts and pecans, are rich in a phytochemical known as ellagic acid. According to the American Cancer Society, ellagic acid, also found in red berries, appears to inhibit tumor growth in cancers of the skin, esophagus, lung, breast and prostate in laboratory and animal studies. In particular, ellagic acid is beneficial in reducing the effect estrogen has on promoting cancerous cell growth in breast tissue. Furthermore, ellagic acid may act against substances that help tumors to form new blood vessels.
Reduce Inflammation
Nut consumption appears to fight against inflammation in two ways. Individuals who choose a nut-rich diet have increased levels of an anti-inflammatory chemical in the body known as adiponectin. In addition, those who eat more nuts have a lower concentration of pro-inflammatory molecules in their system. Walnuts are especially beneficial because they are rich in omega-3 fatty acids as well as phytochemicals, which help reduce inflammation, particularly inflammation that is associated with cardiovascular disease.
Lower Cholesterol
Nuts, particularly almonds, help lower blood cholesterol levels in a dose-dependent relationship--despite their fat content. According to the results of a research study published in September 2002 in the journal "Circulation," the more almonds you consume, the more significant the reduction is in total and LDL cholesterol levels in your body. Participants in this study who consumed 2.5 oz. almonds daily, which provides 420 calories and 35 g fat, lowered their LDL, or "bad" cholesterol, levels by a very significant 9.4 percent. Those who consumed fewer almonds daily, 1.3 oz., which provides 215 calories and 18 g fat, still enjoyed a significant but smaller reduction in LDL cholesterol levels, of approximately 4.4 percent.
Beneficial for Type 2 Diabetes
Nuts, such as cashews, may be helpful for individuals with type 2 diabetes. About 75 percent of the fat in cashews is from oleic acid, or monounsaturated fat; the same type of fat found in olives. When added to a low-fat diet, monounsaturated fat helps reduce triglyceride, or blood fat, levels. Individuals with type 2 diabetes often have high blood triglyceride levels. This increases their risk for developing heart disease. It appears to be more than just the monounsaturated fat content of cashews that makes them beneficial for individuals with type 2 diabetes.
According to the results of an animal research study published in 2005 in the "Journal of Herbal Pharmacotherapy," when healthy rats and those with induced diabetes were given dried cashew nut extract orally, both groups enjoyed significantly lower blood sugar levels three hours after ingestion. The conclusion drawn from this research was that cashews may offer anti-hyperglycemic benefits.
References
- American Cancer Society: Ellagic Acid
- "American Journal of Clinical Nutrition"; Nuts and Novel Biomarkers of Cardiovascular Disease; E Ros; May 2009
- "Circulation"; Dose Response of Almonds on Coronary Heart Disease Risk Factors: Blood Lipids, Oxidized Low-Density Lipoproteins, Lipoprotein(a), Homocysteine, and Pulmonary Nitric Oxide; D.J. Jenkins et al.; Sept 2002
- "Journal of Herbal Pharmacotherapy"; Hypoglycemic and Antiperglycemic Effects of Semecarpus Anacardium Linn in Normal and Alloxan-induced Diabetic Rats; R. Kothai et al.; 2005
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