The Food and Drug Administration issued a health claim that eating 1.5 ounces of most nuts per day may lower the risk of heart disease. Although the nutritional composition of nuts may differ depending on the type, most nuts are packed with protein, fiber, healthy fats, vitamins, minerals and antioxidants, so they offer certain health benefits. The top five of well-liked and well-researched tree nuts are: walnuts, almonds, Brazil nuts, pistachio and macadamia nuts.
Walnuts
Walnuts are distinct among nuts because they contain omega-3. Omega-3 is essential fatty acid that can protect from certain diseases including heart disease, inflammation and some cancers. Although fish is a major source of omega-3, walnuts can provide some of this essential fatty acid, which might be especially valuable for vegetarians and people who dislike fish. In the supplemental 2009 issue of the "American Journal of Clinical Nutrition" Sujutha Rajaram provides the scientific evidence that consuming only 1.5 ounces of walnuts a day can reduce total and LDL, or "bad," cholesterol. Lowered levels of LDL cholesterol can decrease the risk of heart disease.
Almonds
Another type of nut able to improve cholesterol is almonds. In addition to cholesterol-lowering properties, almonds may also help people with pre-diabetes to manage their blood sugar. You will need to eat 2 ounces of almonds daily to achieve better blood sugar control and reduce the risk of developing diabetes. Although almonds are high in fiber, heart-healthy monounsaturated fat and antioxidants and low in carbohydrates, it is unclear what particular constituent is responsible for the health benefits of almonds.
Pistachios
Because fats in the body are especially prone to oxidative damage, people with high cholesterol may have increased production of free radicals. Pistachio nuts can act as antioxidants to improve defense system of the body against reactive oxygen species. Two to 3 ounces of pistachios per day will not only lower cholesterol but also protect from damages of oxidative stress.
Brazil Nuts
Brazil nuts are the richest food source of selenium. Selenium is an essential mineral required for overall health. Selenium is an important structural component of the body's detoxification system and crucial for a proper immune function. Its deficiency increases risk of inflammation, immune disorders and some cancers. Two Brazil nuts per day provide the recommended daily dose of selenium and improve activities of antioxidants in the body.
Macadamia Nuts
Macadamia nuts consist mostly of monounsaturated fatty acids. A diet high in monounsaturated fats and low in saturated fats can decrease the risk of heart disease. In the Jan. 30, 2008, issue of "Journal of Nutrition" Amy Griel concludes that macadamia nuts should be a part of a heart-healthy diet due to their ability to lower blood cholesterol.
References
- FDA; Qualified Health Claims
- "AJCN"; Walnuts and Fatty Fish Influence Different Serum Lipid Fractions in Normal to Mildly Hyperlipidemic Individuals: a Randomized Controlled Study; Sujatha Rajaram et al.; 2009
- "Nutrition & Metabolism"; Acute and Second-Meal Effects of Almond Form in Impaired Glucose Tolerant Adults: a Randomized Crossover Trial; Alisa Mori et al.; 2011
- "Folia Biologica"; Consumption of Pistachio Nuts Beneficially Affected Blood Lipids and Total Antioxidant Activity in Rats Fed a High-Cholesterol Diet; A. A. Alturfan et al.; April 8 2009
- American Journal of Clinical Nutrition"; Brazil Nuts: an effective Way to Improve Selenium Status; Christine Thompson et al.; 2008
- "The Journal of Nutrition"; A Macadamia Nut-Rich Diet Reduces Total and LDL-Cholesterol in Mildly Hypercholesterolemic Men and Women; Amy Griel et al.; Jan 30 2008
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