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(HealthCastle.com) Most people think that nuts are high in

calories and fat... and they are right! Nuts are quite calorically
dense. 15 cashews, for instance, deliver ~180 kcal! On top of
that, it is very tough not to overeat these tasty snacks. If you
can restrain yourself from overeating them, nuts can definitely
be a part of a healthy diet.

Researchers found that people who eat nuts regularly have

lower risks of heart disease. In 1996, the Iowa Women's
Healthy Study found that women who ate nuts >4 times a week were 40% less likely to die of heart
disease. Two years later, another study conducted by the Harvard School of Public Health found a similar
result in another group of women subjects. Furthermore, potential heart health benefits of nuts were also
found among men. In 2002, the Physician's Health Study found that men who consumed nuts 2 or more
times per week had reduced risks of sudden cardiac death.

 


Nuts are one of the best plant sources of protein. They are rich in   , phytonutrients
and
  

such as Vitamin E and selenium. Nuts are also high in 

 
and fat - but
mostly monounsaturated and polyunsaturated fats (omega 3 -  

) which have all been shown
to lower LDL cholesterol.

In 2003, the FDA approved the following health claim for 7 kinds of nuts

  
 





  
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Brain cell is composed of 60% of unsaturated fatty acid and 35% of protein while nuts always contain
abundant unsaturated fatty acid and protein. Unsaturated fatty acid is indispensable in the growth of
brain. Also, nuts contain a certain amount of amino acid which is the main constituent of cranial nerve
cells.




Study has shown that to eat nuts often can reduce the possibility of suffering from heart disease. A study
on the nuts intake amount and heart condition of 2100 men showed that to have nuts twice a week, once
for 28 micrograms can reduce the possibility of suffering from heart disease by 47%. Some doctors
pointed out that nuts contain a large amount of unsaturated fat, magnesium and vitamin E, all of which
play a vital role in preventing heart disease. They all suggested taking in healthy food that contains
unsaturated fatty acid instead of that contains a lot of fat.

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Free radicals are so active that they can react with the cell tissues and DNA in human body, which will
produce toxin and do harm to human body. Study has shown that some nut food such as polly seeds are as
effective as strawberry and spinach in eliminating free radicals.
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Study has shown that to eat nuts often can reduce the chance of suffering from diabetes. Experts hold the
view that the unsaturated fatty acid and other nutrients contained in nuts is beneficial to improve the
balance between blood sugar and insulin.

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A study conducted by some professors has shown that people who often take in almond all experience the
decrease in the level of serum total cholesterol and apolipoprotein B and the increase in apolipoprotein
A1. This study showed that almond that contains abundant unsaturated fatty acid is very effective in the
regulation of blood fat and apoliprotein.

"Scientific evidence suggests but does not prove that eating

1.5 oz per day of most nuts as part of a diet low in saturated
fat and cholesterol may reduce the risk of heart disease."

The best approach is to reap the health benefits of eating nuts but not add excessive calories to your daily
intake. So instead of simply adding nuts to your diet, eat them in replacement of foods that are high in
saturated fats and limit your intake of these tasty treats to 1 to 2 oz per day . For instance, instead of
adding chocolate chips when making cookies, sprinkle on some nuts. Or instead of making a deli meat
sandwich, try a nut butter toast.

'  : FDA only approved the heart health claim

for almonds, hazelnuts, peanuts, pecans, some pine nuts,
pistachios and (
 
as these nuts contain less than 4g of
saturated fats per 50g. However that doesn't mean you should
restrict yourself to these 7 nuts only. In addition to nuts, seeds
such as 


, pumpkin seeds and sunflower seeds may
offer the same heart health benefits. Again moderation is the
key - limit your intake to 1 to 2 oz of unsalted nuts per day.

Written by Gloria Tsang, RD of HealthCastle.com

Published in Nov 2005; Updated in Apr 2007