Nuts may reduce risk of death from multiple causes

/

New study finds eating modest amounts of nuts every day might significantly reduce risk of dying from a number of chronic diseases. Study published in International Journal of Epidemiology looked at 120,000 Dutch people, ages 55-69

They'd been taking part in the study since 1986. Tracked participants dietary habits and health outcomes over a period of 10 years.

Nuts included:

  • All tree nuts
  • Peanuts
  • Peanut butter

Results:

People who regularly ate nuts had 23% reduced risk of death from following chronic diseases compared to those didn’t

Reduction in developing neurodegenerative diseases like Alzheimer’s was 45% less than someone who ate none

Lower levels was observed at consumption levels of 15 grams of nuts or peanuts on average per day

Minimized risks include:

  • Heart disease
  • Cancer
  • Stroke
  • Respiratory disease
  • Brain diseases

Peanut butter didn’t offer any benefit but peanuts did. Added salt, oils, sugar, trans fats and fats could be the reason.

Research suggests peanuts are not really a nut but legume. Study is supported by previous published studies with Netherlands Cohort Study where cancer and respiratory mortality showed same results.

Health benefits of nuts:

  • Monounsaturated and polyunsaturated (healthy) fats
  • Fatty acids
  • Vitamins
  • Antioxidants
  • Fiber

Unsaturated fats. Typical of nuts and seeds, almonds also contain phytosterols, associated with lowering cholesterol. Nuts are considered good fats. 

  • Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids help with heart health.
  • Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less helping with weight loss goals. Fiber is also thought to play a role in preventing diabetes.
  • Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.

Nuts have also been shown to boost immune system

  • Contain Vitamin E, niacin, B vitamins, riboflavin (help relieve effects of stress)

Health benefits of almonds

o   Almonds are considered to be one of the earliest domesticated tree nuts

o   one of the most prized snacks in the world

o   Packed with a variety of vitamins and minerals:

An ounce of almonds, which equates to about 25 almonds, contains 12 percent of our necessary daily protein. They are a rich source of vitamin E, B vitamins, essential minerals – like calcium, magnesium and potassium – and healthy fat. Almonds are native to Mediterranean region of Middle East

Food and Agriculture Org reported world produced 2 million tons of almonds in 2011. Vitamin E: almonds are one of the best source of alpha-tocopherol vitamin E (form that’s best absorbed by your body). Helps prevent free radical damage after work outs or muscle strain and damage.

Vitamin E: huge antioxidant benefit  

  • Helps defend against sun damage
  • Associated with good heart health

Almonds considered brain food, healthy levels of Vitamin E have shown to prevent cognitive decline, boost alertness and preserve memory longer. A lot of the vitamins and minerals found in almonds work together, this is when we see the real healthful benefits that have given almonds their great reputation. 

One such combination is Vitamin E, calcium, magnesium and potassium – together, these are essential to the production of testosterone.  This is especially beneficial to men over the age of 30, who may experience a decline in levels of testosterone.  The alternate combination vitamin E, vitamin B and magnesium in almonds can bolster your immune system when you are sick or stressed

Another study published in American Journal of Clinical Nutrition reviewed 31 studies about eating nuts. Found adults who incorporated nuts into their diets and replaced other food with them lost more weight and reduced their waist size.

  • One reason: nuts are satisfying, keeps one fuller longer
  • Nuts are also full of fiber
  • Body breaks them slowly down

Another study in International Journal of Obesity found that eating nuts or almonds at least twice per week decreased the likelihood of weight gain.