Nuts: see why they’re so healthy for you
Learn the incredible health benefits of nuts and see how many nuts you should eat.
A huge number of studies state that nuts are one of the healthiest foods in the world. And while the research is new, the nuts are not.
In fact, recent archaeological excavations in Israel have found evidence that nuts were a major part of the diet of our ancestors 780,000 years ago.
Scientists discovered seven types of nuts and stone tools that split them.
These stone tools, called “walnut stones”, are similar to those found in the United States and Europe, which are 4,000 to 8,000 years old.
Today, many of us like walnuts, almonds, pecans, Brazil nuts, pistachios, cashews, macadamia nuts and hazelnuts.
We include the honorary nuts that we call peanuts (even though peanuts are technically pods) with enthusiasm.
However, we are just beginning to appreciate the tremendous nutritional benefits that nuts give us.
Health benefits of nuts you should know about:
Nuts are rich in high-quality protein, fiber, minerals, tocopherols, phytosterols, vitamin E, vitamin B6, folic acid and phenolic compounds.
Epidemiological studies have linked nut consumption to a reduced incidence of heart disease and gallstones.
They also have a beneficial effect on high blood pressure, fighting cancer and inflammation.
Recent studies have also found that eating nuts can help prevent type 2 diabetes.
A Seventh-day Adventist study (a religion that emphasizes a healthy lifestyle and a vegetarian diet) found that people who ate nuts at least 5 times a week gained an average of an additional two years of life expectancy.
Nut eaters also experienced a 50% reduction in their risk of heart disease.
Why is it worth eating nuts regularly?
Another large-scale 30-year study found that people who regularly ate one ounce of nuts at least seven times a week were 20% less likely to get sick for any reason, compared to those who avoided nuts in their diets.
Many nuts are also associated with lower rates of certain cancers.
Studies on walnuts in particular have shown that they appear to be particularly protective against breast and prostate cancer.
Walnuts and many other nuts contain many powerful nutrients that can help fight cancer and improve overall health.
These include ellagic acid, a phytochemical antioxidant, and gamma-tocopherol, a type of vitamin E, both of which have strong anti-inflammatory and anti-cancer effects. Nuts: see why they’re so healthy for you.
And a clinical study published in the International Journal of Impotence Research looked at what happened to men with erectile dysfunction who ate three to four handfuls of pistachios a day for three weeks.
They experienced a significant improvement in blood flow through their private parts.
The researchers concluded that three weeks of using pistachios “resulted in a significant improvement in erectile function.. without any side effects.
Why are nuts good for you?
Overall, nuts are rich in healthy proteins, fats, fiber, and other nutrients. They can help:
– Reduce rates of heart disease
– Reduce gallstones
– Prevent type 2 diabetes
– Protect against certain types of cancer
– Increase your overall fitness and improve your life expectancy
Based on numerous studies, it appears that eating 1-2 ounces of nuts for 5 days or more per week leads to tremendous health benefits.
How To Cut Nuts:
You can enjoy nuts by sprinkling them with salt, in a loaf or casserole, adding to “peanut milk”, cakes, cocktails, or making nut “cheeses”.
There are many possibilities and the range of possibilities is endless.
Storing nuts in airtight containers in the refrigerator or freezer can best prevent the oils from going rancid.
In the case of walnuts, due to their high omega-3 fatty acid content, fresh is best.
With all kinds of nuts, you can prepare a healthy snack at almost any time of the day.