Unsalted nuts consumed daily are a healthy treat that can be consumed between meals or as an addition to a mealtime dish. The benefit comes from "good" unsaturated fats, vitamins and other nutrients. Substituting nuts for less healthy foods might help prevent heart disease and some types of cancer. According to the Mayo Clinic, most nuts are packed with nutrition and can be considered part of a heart-healthy diet. To avoid gaining weight, limit intake to about 1 1/2 ounces a day.
Nuts and Cholesterol
Eating nuts could help lower LDL cholesterol that is thought to promote atherosclerosis and heart disease. Monounsaturated and polyunsaturated fats in nuts are believed to contribute to healthy cholesterol levels and are present in all nuts. Walnuts in particular are high in omega-3 fatty acids that can also help reduce risk of cardiovascular disease by keeping triglyceride levels in check and by slowing the progression of artery plaque known as atherosclerosis.
Fiber Benefits
Fiber in the diet also promotes normal levels of cholesterol. All nuts contain fiber that can help reduce hunger and help prevent obesity and type 2 diabetes. The American Institute for Cancer Research recommends snacking on nuts to boost intake of fiber to the recommended 30 grams daily that helps protect against colorectal cancer and other diseases.
Improved Blood Flow
L-arginine contained in nuts improves blood flow and can help prevent dangerous blood clots, heart attack, high blood pressure and stroke. The nutrient is an amino acid found naturally in food. L-arginine stimulates blood flow by releasing nitric oxide that relaxes blood vessels and promotes health inside the artery walls, known as the endothelium. The highest amount of L-arginine is in Spanish peanuts, but all nuts contain this amino acid.
Cancer Prevention
Seeds and nuts could protect from cancer through their vitamin E content. Research that was part of the European Prospective Investigation into Cancer and Nutrition (EPIC) study, published October 2004 in the journal "Cancer Epidemiology, Biomarkers & Prevention," found women who consumed nuts have a significantly lower risk of developing colon cancer than those with little or no intake. A 2009 study conducted by researchers at the M. D. Anderson Cancer Center suggests 2 ounces of pistachios daily might protect from lung and other types of cancer. According to the National Institutes of Health Dietary Supplemental Fact Sheet, 1 ounce of dry roasted almonds is a high source of vitamin E.
References
- Mayo Clinic: Nuts and Your Heart
- American Institute of Cancer Research: Facts on Fiber
- "Cancer Epidemiology Biomarkers & Prevention"; Association of Nut and Seed Intake with Colorectal Cancer Risk in the European Prospective Investigation into Cancer and Nutrition; M. Jenab et al.; October 2003
- American Association for Cancer Research; Pistachios May Reduce Lung Cancer Risk; Dec. 8, 2009
- American Heart Association: Fish and Omega 3 Fatty Acids
- National Institutes of Health: Vitamin E
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