Nuts

All About Nuts: Eight Healthiest Varieties

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Do you want a quick, easy, no-prep snack that can keep you fueled on-the-go while reducing your risk of disease and death? It sounds nuts — and it is nuts!

If you are interested in maintaining a healthy diet and lifestyle, nuts are, quite simply, a food group you need in your life. Compact and convenient, in a wide variety of shapes, sizes and flavor profiles, nuts are an easy way to boost nutrition and energy levels without any preparation required.

Besides being portable and easy to consume, eating nuts has been shown to improve heart health and reduce mortality from cardiovascular disease.[i] Consumption of tree nuts and even peanuts (technically a legume, but nutritionally similar) has been significantly associated with a reduced risk of certain cancers[ii] and a reduced risk of all-cause mortality. These nutritional powerhouses are so potent, eating just a handful of nuts per day has been associated with a 20% reduced risk of death.[iii]

In this overview, we explore eight of the healthiest varieties of nuts on the planet. And unlike some exotic superfoods, these exemplars of nutritional potency are generally affordable and available anywhere food is sold. So, read on and discover the many reasons nuts are a great snack choice for keeping you well-fueled and satisfied throughout your busy days.

Eight Healthiest Varieties of Nuts

1. Walnuts

Walnuts not only look like bihemispheric “brains” in miniature, they have been scientifically linked to better brain health. Walnuts are a significant source of omega-3 alpha-linolenic acid, a nutritional requirement for optimal neurological functioning. Moreover, walnuts contain well-known neuroprotective compounds, such as gallic acid, vitamin E isomers, melatonin, folate and polyphenols.

Another benefit of adding walnuts to your diet is better heart health. Walnuts have been shown to improve vascular endothelial function, which aids blood clotting, immune function and platelet adhesion.

Other benefits of walnuts include beneficial microbiome enhancement, which has been linked to improved overall immunity and resistance to disease. There is even evidence that eating walnuts preserves youthful telomere strands, a key element in anti-aging. If you need more convincing, here are 13 reasons to eat more walnuts.

2. Hazelnuts

Hazelnuts, also known as filberts, are believed to have originated over 5,000 years ago in China. Today, nearly 100% of the U.S. crop is grown in the Willamette Valley in Oregon.[iv] While not as common a snack as many other nut varieties, hazelnuts pack serious nutritional punch and a light, sweet flavor that should not be overlooked.

According to Nuts.com, “Hazelnuts have one of the highest ORAC (Oxygen Radical Absorbance Capacity) scores of any nut,” signifying high levels of antioxidants.[v] They also contain the highest proanthocyanidins concentration of any tree nut, with antioxidant capabilities that are 20 times more potent than vitamin C and 50 times more than vitamin E.[vi]

As further testament to the antioxidant power of this tiny tree nut, a hazelnut-enriched diet modulates oxidative stress and inflammation gene expression without weight gain.[vii] And dietary supplementation with hazelnut oil has been shown to reduce serum hyperlipidemia and slow the progression of nonalcoholic fatty liver disease.[viii]

3. Almonds

Almonds are a high-protein staple of many athletes and fitness buffs, and for good reason. Clinical studies have shown that almond supplementation two hours before exercise can improve performance in endurance exercise in trained subjects.[ix]

Fitness enthusiasts and others who are intent on reducing fat in their diet need not shy away from indulging in a healthy handful of these little wonders. Almond supplementation in combination with a low-calorie diet has been shown to improve a preponderance of abnormalities associated with metabolic syndrome, while reducing hyperlipidemia,[x] the presence of high levels of fat in the blood.

Besides being good for your blood and your physical fitness, almond consumption may even reduce your risk of cardiovascular disease.[xi] In fact, one of the best things you may be able to do for yourself is to simply eat 15 almonds per day. But don’t conflate almonds with almond milk, which can contain a measly 2% almonds but a lot of carrageenan, which has been linked to inflammation and colon disease.

4. Macadamias

Macadamia nuts are one of the more precious nut varieties on our list, depending on where you live and shop. Large, velvety and exotic, macadamias are rich and flavorful with U.S. suppliers based almost exclusively in the Hawaiian Islands.

Studies on the health benefits of macadamia nuts once again show that eating fat from healthy sources like nuts will not make you fat, nor will it create problems with cholesterol. Quite the opposite; a macadamia nut-rich diet reduces total and LDL cholesterol in men and women with slightly elevated cholesterol.[xii]

Macadamia nuts are high in monounsaturated fat. When combined with a moderately low-fat diet, macadamias have produced beneficial effects on cholesterol and low-density lipoprotein (LDL) cholesterol levels when compared with a typical American diet. So ditch the chips and cookies; when you’re ready for a snack, fortify yourself with a handful of delicious macadamia nuts instead.

5. Pecans

Like most nut varieties, pecans are a great source of vitamins, minerals and dietary fiber. Flaky and sweet, pecans are a favorite among Southerners (Georgia is one of the top-producing states in the U.S.) who use them in decadent desserts like pecan pie. While skipping the corn syrup and added sugar is best for your health, don’t skip on pecans.

If their delicious taste and inviting texture were not reason enough, studies on pecans have demonstrated a significantly positive effect on cardiometabolic risk,[xiii] thus reducing the likelihood of developing atherosclerotic cardiovascular (CV) disease and diabetes mellitus.

Pecans have significant antioxidant activity,[xiv] possibly due to their high vitamin E content, a powerful antioxidant that protects against cell damage. They have also been shown in clinical studies on mice to support brain health by slowing down the progression of motor-neuron degeneration.[xv]

6. Brazil nuts

Brazil nuts are large tree nuts native to the Amazon rainforest. Besides their satisfying taste and texture (did I mention size?) brazil nuts are one of the best sources of the vital nutrient selenium.[xvi]

Selenium is an essential trace mineral that is only found in certain foods. Low levels of selenium have been linked to fatigue and brain fog, as well as more serious deficiencies such as thyroid problems, immune system dysfunction, infertility and cognitive decline.[xvii]

Increasing selenium levels via Brazil nut supplementation has been associated in clinical trials with improvement in thyroid hormone levels,[xviii] as well as significantly improving blood levels of selenium and glutathione peroxidase in kidney patients undergoing dialysis.

Eating Brazil nuts can also improve your mood. Results of a clinical trial of adults suffering from anxiety showed that the group that was supplemented with 100 micrograms (mcg) of selenium per day for five weeks had less anxiety than the placebo group. According to the report, the lower the level of selenium in the diet, the higher the levels of anxiety, depression and tiredness among patients, all of which decreased following five weeks of selenium therapy.[xix]  

The recommended RDA for adults is at least 55 mcg of selenium each day. Eating just a few Brazil nuts each day will keep your selenium tank filled up and make sure you have the benefits of good mood and sufficient energy to tackle your day.

7. Cashews

Cashews are easily one of America’s favorite nuts. This is one snack food fad that actually works. Incorporation of cashews into typical American diets could decrease total cholesterol and LDL cholesterol.[xx] Cashews have the honorable distinction of also being anti-cancer: cashews contain an anticancer catechol, which has demonstrated activity against drug-resistant cancer cell lines.

Cashews may even be able to help the body in utero. In a 2017 animal study, pregnant mice who were fed a cashew supplement produced offspring with more highly matured reflexes and better memory than mice not fed cashews.

Essential fatty acids are indispensable during pregnancy, lactation and infancy, and researchers believe that this nutritional boost positively influenced the transmission of nerve impulses and brain function to the offspring. Whether you’re pregnant or not, eating cashews can be a satisfying way to get the essential fatty acids and dietary fiber that you need each day to enjoy optimal health.

8. Pistachios

Pistachio nuts may come in a shell, but they are worth the effort. These small, flavorful nuts are actually the seeds of the Pistacia vera tree, and they are packed with enough nutrients to make them worth the bit of work required.

Pistachios are a potent source of essential B vitamins, including B6, which is vital to a healthy central nervous system.[xxi] Pistachios also promote heart-healthy blood lipid levels thanks to their fatty acid content that helps maintain antioxidant and anti-inflammatory activity in the body. Studies have shown that a pistachio-enriched and walnut-enriched diet could lower triglycerides, LDL cholesterol and total cholesterol,[xxii] adding to the heart-centric benefits of this delicious snack.

Don’t worry about overdoing it; 1 ounce of pistachios has less than 160 calories and is actually quite a robust serving of 49 to 50 nuts. So, go ahead and indulge in a handful (or two). Your heart will thank you for it.

Diet may influence the spread of a deadly type of breast cancer, study finds

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Diet may influence the spread of a deadly type of breast cancer, study finds
Three-dimensional cell culture of breast cancer cells.

A single protein building block commonly found in food may hold a key to preventing the spread of an often-deadly type of breast cancer, according to a new multicenter study published today in the medical journal Nature.

Investigators found that by limiting an amino acid called asparagine in laboratory mice with triple-negative breast cancer, they could dramatically reduce the ability of the cancer to travel to distant sites in the body. Among other techniques, the team used dietary restrictions to limit asparagine.

Foods rich in asparagine include dairy, whey, beef, poultry, eggs, fish, seafood, asparagus, potatoes, legumes, nuts, seeds, soy and whole grains. Foods low in asparagine include most fruits and vegetables.

“Our study adds to a growing body of evidence that suggests diet can influence the course of the disease,” said Simon Knott, PhD, associate director of the Center for Bioinformatics and Functional Genomics at Cedars-Sinai and one of two first authors of the study. The research was conducted at more than a dozen institutions.

If further research confirms the findings in human cells, limiting the amount of asparagine cancer patients ingest could be a potential strategy to augment existing therapies and to prevent the spread of breast cancer, Knott added.

The researchers studied triple-negative breast cancer cells, which grow and spread faster than most other types of cancer cells. It is called triple negative because it lacks receptors for the hormones estrogen and progesterone and makes little of a protein called HER2. As a result, it resists common treatments—which target these factors and has a higher-than-average mortality rate.

Research from past studies found that most tumor cells remain in the primary breast site, but a subset of cells leaves the breast and enters the bloodstream. Those cells colonize in the lungs, brain and liver, where they proliferate. The study team wanted to understand the particular traits of the tumor cells circulating in the blood and in the sites where the cancer has spread.

The researchers discovered that the appearance of asparagine synthetase—the enzyme cells used to make asparagine—in a primary tumor was strongly associated with later cancer spread.

The researchers also found that metastasis was greatly limited by reducing asparagine synthetase, treatment with the chemotherapy drug L-asparaginase, or dietary restriction. When the lab mice were given food rich in asparagine, the cancer cells spread more rapidly.

“The study results are extremely suggestive that changes in diet might impact both how an individual responds to primary therapy and their chances of lethal disease spreading later in life,” said the study’s senior author, Gregory J. Hannon, PhD, professor of Cancer Molecular Biology and director, Cancer Research UK Cambridge Institute, University of Cambridge in England.

Investigators now are considering conducting an early-phase clinical trial in which healthy participants would consume a low-asparagine diet. If the diet results in decreased levels of asparagine, the next scientific step would involve a clinical trial with cancer patients. That trial likely would employ dietary restrictions as well as chemotherapy and immunotherapy, Knott said.

Studying the effects of asparagine also could alter treatments for other types of cancer, investigators say.

“This study may have implications not only for breast cancer, but for many metastatic cancers,” said Ravi Thadhani, MD, MPH, vice dean, Research and Graduate Research Education, at Cedars-Sinai.

Nuts Are a Nutritional Powerhouse .

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PAUL ROGERS
By JANE E. BRODY
MARCH 30, 2015

Sadly, for more than half my life, I had avoided some of nature’s most perfect and healthful foods: nuts and peanuts. I had been mistakenly told as a teenager that nuts were fattening and constipating, effects I certainly wanted to avoid.

But based on what I have learned to the contrary from recent studies, I now enjoy them daily as nuts or nut butters in my breakfasts, salads, sandwiches and snacks. A baggie of lightly salted peanuts accompanies me on excursions everywhere; I even keep a jar of peanuts in my car.

A series of large studies, including the Nurses’ Health Study of 76,464 women and the Health Professionals Follow-Up Study of 42,498 men, found that the more nuts people consumed, the less likely they were to die at any given age, especially of cancer or heart disease. And a clinical trial conducted in Spain showed that death rates were lower among those consuming a Mediterranean diet supplemented with extra nuts.

However, these studies were conducted almost entirely among relatively well-to-do, well educated, white individuals, and despite the researchers’ care in controlling for other factors that could have influenced the results, there remained the possibility that characteristics of the participants other than nut consumption could account for their reduced death rates.

Now, strong links between nuts and peanuts and better health have also been found in a major study of people from lower socioeconomic backgrounds and varied ethnic groups — blacks, whites and Asians — many of whom had serious risk factors for premature death, like smoking, obesity, high blood pressure and diabetes.

The results were published in March in JAMA Internal Medicine by researchers at Vanderbilt University School of Medicine. Their study, conducted among more than 200,000 men and women in the Southern United States and Shanghai, found that the more nuts people consumed, the lower their death rates from all causes and especially from heart disease and stroke.

And while it is true that more people today are allergic to nuts, and to peanuts in particular, than ever before, two recent studies have pointed to ways that may prevent children from developing a nut allergy. The first study, published last year in JAMA Pediatrics, found that women who consumed the most nuts or peanuts during their pregnancies were least likely to have children with this allergy. The reduction in risk was highest among children whose mothers ate nuts five or more times a month.

The second study, published in February in The New England Journal of Medicine, found that introducing peanuts into the diets of infants 4 to 11 months old who were considered at high risk of developing a peanut allergy actually greatly reduced their risk of being allergic at age 5. The researchers, from King’s College London, suggested that the common practice of withholding peanuts from babies may in fact account for the recent rise in peanut allergies.

Guidelines issued in 2000 by the American Academy of Pediatrics recommended withholding peanuts from children at risk of developing allergies until they were 3. The academy has since revised its position, suggesting that evidence that avoiding specific foods beyond 4 to 6 months of age prevented food allergies was lacking. Now a further revision by the academy may be in order, though to prevent choking, babies should not be given whole nuts — only ground nuts or nut butters.

Before returning to the relationship between nuts and better health, I want to reassure weight-conscious readers that, when consumed in reasonable quantities, nuts are not fattening and can even help people lose weight and maintain the loss.

Yes, relatively speaking, nuts are high in fat, and fat contains more calories per gram (9) than protein or sugar (4 grams), even more than alcohol (7 grams). But areview of studies of large populations here and abroad by Richard D. Mattes of Purdue University and co-authors most often found that adults who eat nuts weigh less than nut avoiders. And children who ate peanuts usually had a lower body mass index than those who did not.

Clinical trials found that adding lots of nuts to one’s diet had a limited effect on body weight. But more important, participants in studies that included nuts in a weight-loss regimen lost more weight and ended up with a smaller waist and less body fat than participants who did not eat nuts.

One explanation for the weight control benefit of nuts is the satiation provided by their high fat and protein content, which can reduce snacking on sweets and other carbohydrates. Another is that all the calories in nuts, especially whole nuts, may not be absorbed because they resist breakdown by body enzymes.

Finally, in a 2013 study in The British Journal of Nutrition, Dr. Mattes and colleagues reported that consuming peanut butter or peanuts for breakfast helps to control hunger, stabilizing blood sugar and reducing the desire to eat for up to 8 to 12 hours. (My favorite breakfast: half a banana, sliced, with each slice topped by a half-teaspoon of crunchy peanut butter.)

As for their cardiovascular benefits, nuts are rich sources of monounsaturated and polyunsaturated fats, which prompted a health claim by the Food and Drug Administration that “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Two exceptions are macadamia nuts and cashews, which have too much saturated fat to qualify for this claim.

Nuts are also rich sources of dietary fiber, and almonds, Brazil nuts, peanuts and walnuts may actually help prevent constipation, countering my long-held concerns about their effects on digestion. Other beneficial substances in nuts include vitamins, antioxidants and other phytochemicals. All of which adds up to nuts as a nutritional powerhouse.

More Evidence Adding Nuts Is a Healthy Choice.

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nuts

Many people needlessly shun raw nuts from their diet, believing their fat content contributes to weight gain. A new study once again puts this myth to rest, showing instead that eating nuts doesn’t lead to weight gain and may actually help you to slim down.

Eating Nuts May Help You Achieve Your Ideal Weight

In the new review of 31 trials, those whose diets included extra nuspts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists.1

The weight loss, though small, suggests that adding healthful amounts of nuts to your diet can help you to maintain your ideal weight over time. And at the very least, researchers concluded:

“Compared with control diets, diets enriched with nuts did not increase body weight, body mass index [BMI], or waist circumference in controlled clinical trials.”

In fact, if you’re watching your weight, a small handful of nuts like almonds is a better snack choice than a snack high in complex carbohydrates, such as a bran muffin. Past research also bears this out, showing that eating nuts is beneficial for your weight.

In one study comparing those who ate a low-calorie diet that included either almonds or complex carbs, the almond group had a:2

  • 62 percent greater reduction in their weight/BMI
  • 50 percent greater reduction in waist circumference
  • 56 percent greater reduction in body fat

A separate study in the journal Obesity also found that eating nuts two or more times per week was associated with a reduced risk of weight gain.3

Nuts Help Your Heart, Lower Your Risk of Diabetes

As a natural, whole food, nuts are excellent sources of antioxidants, vitamins and minerals that can boost your health in numerous ways above and beyond weight control.

For instance, a study published in the Journal of the American College of Nutrition found that those who ate nuts gained numerous benefits compared to non-nut eaters, including:4

  • Decreased body mass index and waist circumference
  • Lower systolic blood pressure
  • Lower weight
  • Less likelihood of having two risk factors for metabolic syndrome: high blood pressure and low HDL (good) cholesterol (for nut consumers)
  • Less likelihood of having four risk factors for metabolic syndrome: abdominal obesity, high blood pressure, high fasting glucose and a lower prevalence of metabolic syndrome (for tree nut consumers)

Researchers concluded:

“Nut/tree nut consumption was associated with a decreased prevalence of selected risk factors for cardiovascular disease, type 2 diabetes, and MetS [metabolic syndrome].”

If you’re interested in protecting your heart health, snacking on nuts is a far better option than snacking on whole grains, which are often touted as a heart-healthy choice. A study in the journal Circulation found people with abnormally high levels of lipids, such as cholesterol, in their blood, were able to significantly reduce their risk factors for coronary heart disease by snacking on whole almonds while those who snacked on whole-wheat muffins got no such benefit.5

One reason why nuts are so beneficial is that many, such as walnuts, hazelnuts, pecans, Brazil nuts, almonds, cashews and peanuts, contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.

Are Certain Nuts Better Than Others?

With the exception of peanuts (which are technically a legume, heavily pesticide-laden and often contaminated with the carcinogenic mold aflatoxin), most nut varieties have something to offer your health. Generally speaking, each type of nut will offer a slightly different mix of nutrients for your health. For instance:

  • Raw macadamia nuts are a powerhouse of a nut, containing a wide variety of critical nutrients including high amounts of vitamin B1, magnesium, manganese and healthful monounsaturated fat, just to name a few. I eat about two pounds of macadamia nuts a week not only because I enjoy them, but also because they are relatively low in carbs and protein and high in olieic acid, omega-9 monounsaturated fatty acid, which is the same fatty acid found in olive oil.
  • Walnuts: Walnuts are good sources of plant-based omega-3 fats, natural phytosterols and antioxidants that are so powerful at free-radical scavenging that researchers called them “remarkable.”6 Plus, walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. They’ve also been shown to reverse brain aging in rats and boost heart health in people with diabetes.
  • Almonds: One of the healthiest aspects of almonds appears to be their skins, as they are rich in antioxidants including phenols, flavonoids and phenolic acids, which are typically associated with vegetables and fruits. A study in the Journal of Agricultural and Food Chemistry even revealed that a one-ounce serving of almonds has a similar amount of total polyphenols as a cup of steamed broccoli or green tea.7
  • Pecans: Pecans contain more than 19 vitamins and minerals, and research has shown they may help lower LDL cholesterol and promote healthy arteries. One of my favorite treats is candied pecans in a salad at a restaurant. I know they have sugar but a few grams or less a day is harmless.
  • Brazil Nuts: Brazil nuts are an excellent source of organic selenium, a powerful antioxidant-boosting mineral that may help prevent cancer.

Soaking Nuts Helps Break Down Phytic Acid

Phytic acid, which is found in the coatings of nuts, is an “anti-nutrient” responsible for leeching vital nutrients from your body. Phytic acid also blocks the uptake of essential minerals such as calcium, magnesium, copper, iron and zinc. The presence of phytic acid is one reason why I recommend avoiding non-fermented soy… and it’s also the reason why I strongly recommend soaking nuts for at least eight to 12 hours before eating them. This will help to get rid of the phytic acid and enzyme inhibitors, which can interfere with the function of your own digestive and metabolic enzymes, in the nuts.  To make them more palatable you can you a dehydrator (I like the Excalibur) to improve the texture.

Enzyme inhibitors in nuts (and seeds) help protect the nut as it grows, helping to decrease enzyme activity and prevent premature sprouting. When nuts are soaked, the germination process begins, allowing the enzyme inhibitors to be deactivated and increasing the nutrition of the nut significantly, as well as making them much easier to digest. Macadamia nuts (and other white nuts) have only negligible amounts of enzyme inhibitors, so soaking is not as necessary.

Choose Raw Organic Nuts, Ideally

To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized. Be aware that pasteurized almonds sold in North America can still be labeled “raw” even though they’ve been subjected to one of the following pasteurization methods:

  • Oil roasting, dry roasting or blanching
  • Steam processing
  • Propylene Oxide (PPO) treatment (PPO is a highly toxic flammable chemical compound, once used as a racing fuel before it was prohibited for safety reasons)

There are generally no truly “raw” almonds sold in North America, so don’t be misled. It is possible to purchase raw almonds in the US, but it has to be done very carefully from vendors selling small quantities that have a waiver from the pasteurization requirement. The key is to find a company with the waiver that is not pasteurizing them.

When consumed with these guidelines in mind, raw, organic nuts are a convenient and enjoyable superfood to add to your diet. And this is precisely why they’re recommended as one of the best sources of healthy fats in my nutrition plan.

Source: mercola.com