Nuts are a healthy food for you. Research was conducted by Dr. Joan Sabaté, a professor of nutrition at the School of Public Health at Loma Linda University in California, and published in "Archives of Internal Medicine" in 2010, revealing that daily consumption of nuts improves blood levels of cholesterol in non-overweight people with high low-density lipoprotein, or LDL, cholesterol levels. This is the "bad" cholesterol. According to The New York Times, Sabaté reports that nuts are rich in unsaturated fats, and they contain fiber and phytosterols, which may lower your cholesterol. "They are the richest source of protein in the plant kingdom," Sabaté says.
Walnuts
Walnuts are used in many types of dishes and cuisines. Walnuts grow on an ornamental tree, are harvested in December and are available year round. They are a high source of omega-3 fatty acids. Walnuts provide 91 percent of the recommended daily intake, also called RDI, for omega-3 fatty acids; 43 percent of the RDI for manganese; 20 percent of the RDI for copper; and 15 percent of the RDI for tryptophan, according to The George Mateljan Foundation. Omega-3 fatty acids reduce the risk of cardiovascular disease, enhance cognition and have anti-inflammatory properties helpful in asthma, rheumatoid arthritis, eczema and psoriasis. Walnuts contain ellagic acid, an antioxidant that protects against cardiovascular disease and bone loss. According to research by Z. Papoutzi, published in "British Journal of Nutrition" in 2008, a walnut-enriched diet protects your heart and prevents bone loss. Furthermore, research by R. Blomhoff published in "British Journal of Nutrition" in 2008 revealed that walnuts are among the nuts with the highest antioxidant content, and consumption of walnuts reduces death from cardiovascular and coronary heart diseases.
Almonds
Almonds are nuts that are technically seeds inside the fruit of the almond tree. Almonds have a sweet taste and are a healthy additive to dishes. Almonds have a high content of manganese, vitamin E, magnesium, tryptophan, copper, vitamin B-2 and phosphorus, according to The George Mateljan Foundation. A 1/4 cup of almonds has 205 calories. Almonds are also high in monounsaturated fatty acids and may lower your cholesterol levels and reduce your risk of heart disease. Research by A.R. Josse, published in "Metabolism: Clinical and Experimental" in 2007, showed that almonds reduce blood cholesterol and lessen the rise in blood sugar levels when eaten with carbohydrate foods that have a high glycemic index, such as white bread. Glycemic index is a measure of how a certain food affects blood sugar.
Cashews
Cashews are kidney-shaped nuts that have a creamy texture and are often added to salads, stir-fry meals and desserts. Cashews come from the cashew apple, the fruit of the cashew tree, native to Brazil. Cashews are a good source of copper, magnesium, tryptophan and phosphorus. A 1/4-cup serving provides 196 calories. Cashews have a lower fat content relative to other nuts, and 75 percent of the fat is monounsaturated fat, primarily oleic acid, which is the healthy fat that is found in olive oil and reduces risk of heart disease.
References
- "Archives of Internal Medicine"; Nut Consumption and Blood Lipid Levels: A Pooled Analysis of 25 Intervention Trials; Sabate J; May 10, 2010
- The New York Times Research: Nutrition: Study Finds Eating Nuts Helps Cholesterol
- The World's Healthiest Foods: Walnuts
- "British Journal of Nutrition"; Walnut Extract and Its Component Ellagic Acid Exhibit Anti-Inflammatory Activity in Human Aorta Endothelial Cells and Osteoblastic Activity; Papoutsi Z; April 2008
- "British Journal of Nutrition"; Health Benefits of Nuts: Potential Role of Antioxidants; Blomhoff R; November 2006
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