A huge number of studies are finding that there are a number of health benefits of nuts. And that they are actually one of the most health-giving foods on the planet. And while the research is new — nuts aren’t.
In fact, a recent archeological dig in Israel found evidence that nuts formed a major part of our ancestors’ diet 780,000 years ago.
Dig researchers discovered seven varieties of nuts, along with stone tools to crack them open. These stone tools, called “nutting stones,” are similar to those found in the United States and Europe which archeologists date back 4,000 to 8,000 years.
Today, many of us enjoy walnuts, almonds, pecans, Brazil nuts, pistachios, cashews, macadamia nuts, and hazelnuts, plus an honorary nut we call peanuts (even though peanuts are technically a legume) with enthusiasm.
Yet, we are only beginning to appreciate the enormous nutritional benefits that nuts give us.
Health Benefits of Nuts Worth Knowing
Nuts are rich in high-quality protein, fiber, minerals, tocopherols, phytosterols, vitamin E, vitamin B6, folate, and phenolic compounds. And the health benefits of nuts are many and varied.
Epidemiologic studies have linked eating nuts with reduced rates of heart disease and gallstones, as well as beneficial effects on hypertension, cancer, and inflammation.
Recent studies have also indicated that nut consumption can help prevent type 2 diabetes.
And a study of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) found that those who ate nuts at least 5 times per week gained, on average, an extra two years of life expectancy. The nut eaters also experienced a 50% reduction in heart disease risk.
Another large-scale, 30-year long study found that people who regularly ate one ounce of nuts at least seven times per week were 20% less likely to die for any reason, compared to those who avoided nuts in their diet.
Many nuts have also been linked to lower rates of certain cancers. Studies done on walnuts, in particular, have found that they appear to be particularly protective against breast and prostate cancers. Walnuts and many other nuts contain a number of potent nutrients that can help fight cancer and boost 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 cancer-protective effects.
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 pistachios “resulted in a significant improvement in erectile function…without any side effects.”
Why Are Nuts Good for You?
To summarize, nuts are packed with healthy protein, fats, fiber, and other nutrients. They can help:
- Reduce heart disease rates
- Reduce gallstones
- Prevent type 2 diabetes
- Protect against certain cancers
- Boost overall health and improve longevity
Enjoy Nuts
Based on numerous studies, it appears that eating one to two ounces of nuts five days or more per week leads to tremendous health benefits.
You can enjoy nuts straight, with a sprinkling of salt, in a trail mix, in a nut loaf or casserole, blended into “nut milk,” added to smoothies, or prepared into nut “cheeses” or even pie crusts.
If you’re going to keep nuts handy to reap their benefits, store them in airtight containers in the refrigerator to prevent their oils from going rancid. You can find out how long each type of nut lasts by viewing this chart on Eat By Date.
With walnuts, because of their high omega-3 fatty acid content, fresh nuts are best. You can get a nutcracker and crack them yourself. Or you can get them already shelled, in which case it’s best to either eat them soon after purchase or to store them in the refrigerator.
However you enjoy nuts, walnuts, almonds, cashews, peanuts, and other nut varieties, they can make a great healthy snack to munch on at just about any time of the day.
Note on peanuts: Mold is a common concern with peanuts as they are grown underground in moisture. Valencia peanuts are a peanut variety grown in dryer climates, making them less prone to the growth of dangerous mold.
Additionally, nut allergies are common and can be dangerous. A peanut allergy, for instance, can cause skin reactions, digestive problems and even anaphylaxis, which can be life-threatening. Tree nut allergies are also fairly common and can cause an allergic reaction in response to eating other types of nuts, such as almonds, walnuts, cashews and pistachios.
Keep in mind that even the healthiest nuts can become unhealthy when they’re loaded with extra ingredients. Nuts that are pre-seasoned or flavored can also be high in added sugar or salt, reducing their health properties. Even nuts that are roasted can be unhealthy because they are roasted in harmful hydrogenated vegetable oils and fats. Look for unsalted, dry-roasted nuts, and skip the heavily processed and flavored nuts that are high in sugar, salt and hydrogenated oils.
Sources: Food Revolution Network; Dr. Axe