We’ve been reminded a lot lately about the health benefits of eating nuts. In this latest study, however, the findings are more impressive than ever.
What’s Not Nuts About Nuts?
Nuts are a food source that have proven to decrease inflammation. Since inflammation is linked to physical ailments such as heart disease, Alzheimer’s, cancer, and others, it’s a great thing when you can eat something that will help reduce levels of inflammation, right?
A couple of other advantageous things about including nuts into our diet are that they contain lots of fiber and protein. We need fiber to help digest efficiently and keep our pipes from clogging. Protein, of course, is a must if we want to maintain optimum levels of energy and good health. Protein helps maintain tissue, build muscle, repair and produce new cells, along with many other functions.
An Ounce a Day Keeps the Doctor Away
According to the study just published in BMC Medicine, a mere 1-ounce of nuts is enough to significantly lower the risk of major disease. And even though nuts are high in fat, they have the “good” fat. Nut studies are showing that consuming small portions of nuts can even lower the risk of obesity!
Researchers at Imperial College, London and the Norwegian University of Science and Technology analyzed 29 global studies on the effects of nuts on health. Those studies cumulatively included over 800,000 participants. What they discovered is that such a small amount of food (only 1-ounce of nuts) had an incredibly profound effect on lowering risk of disease—and in many cases, reduced disease in those already affected.
A small daily serving was found to reduce diabetes by almost 40 percent and cut premature death by 22 percent.
Although the study claims that 1-ounce of nuts makes a huge difference, the researchers stressed that larger amounts did not improve health benefits exponentially. Adding the superfood into salads, oatmeal, or grabbing a handful is one more step towards healthy living. Substituting nuts for junk food is stellar—don’t just add nuts to a lousy diet and think that’s good enough.
Previously, we posted some nutritional highlights about various types of nuts. Here they are in case you missed it:
One ounce of almonds provides about 9% of daily adult recommended calcium and 27% of magnesium. They also contain zinc and vitamin E.
Cashews have a lower caloric content than many any nuts. They’re high in iron, zinc, and potassium.
Hazelnuts provide copper, biotin (great for hair and nails), and vitamin E.
Macadamia nuts are high in manganese and natural antioxidants.
Peanuts contain resveratrol (the compound in red wine that promotes healthy aging.)
Pecans contain the alpha and the gamma forms of vitamin E.
Pine nuts offer potassium, iron, copper, and zinc.
Pistachios– two ounces provide more potassium than a big banana.
Walnuts contain omega-3 and omega-6 fatty acids, which helps reduce level of bad cholesterol.
There are over 50 different types of nuts from all over the world. Mix and match, consume and help keep your body inflammation-free. Thrive!