Nuts for Your Health

Nuts have been an important part of the human diet since the beginning of time. Now, scientific evidence shows that nuts are not only a nutritional powerhouse, but that regular use can provide protection against heart disease and cancer.

Use of Nuts in History

There are more than a dozen different nuts that are commonly eaten today. Surely enough variety to please every palate. Different regions of the world have their own unique kinds of nuts that are native to that area. With the passage of time, nut trees have been cultivated in many parts of the world and today are found in most cuisines.

Nuts were considered very precious in Biblical times. In Genesis 43, Jacob asks his sons to go to Egypt to buy grain. He tells them to select some of the choice fruits of the land in their bags and carry to Egypt a gift selection containing a little honey, gum, myrrh, pistachio nuts, and almonds.

Almonds are thought to have originated from the deserts and lower mountain slopes of the Middle East and Asia. Persians and Arabs made milk from almond meal and water, either as a refreshing drink or as an ingredient in their food. In the 14th century AD, almonds found their way into Europe, and became popular in aristocratic circles. The nuts and their milk were particularly popular among the kings and queens. In the 1700s, Spanish priests brought almonds to America. Today, California is recognized as the world’s major supplier of almonds.

The history of the pistachio, like that of the almond, is connected to royalty. At one time pistachios grew wild in abundance in the high desert regions of the Middle East. They were viewed as precious food in Persia as early as the sixth century BC. Pistachios were a favorite of the famous Queen of Sheba. She ordered all of the pistachio nuts in the country to be used only in her palace. From Persia the royal nut was dispersed throughout Europe and Asia, and then to the United States in the I880s. Today pistachios are a popular snack food.

Walnuts, a favorite of the ancient Greeks, were soon dispersed around the world. The nuts were used as food and medicine. Franciscan priests are thought to have introduced them to California from Spain. Cashews, other popular nuts, were viewed as healing agents in old Asiatic Indian traditions. Hazelnuts were also used by ancient Greeks for both food and medicinal purposes. Today they are very popular in European baked goods and chocolates. Pecans were very important for Native Americans and they replanted them whenever they moved from one area to another.

Formerly, nomads put together a sort of trail mix of ground almonds, bits of pistachios, chopped dates, sesame oil and bread crumbs, and rolled this mixture into little balls. This tasty snack served to provide strength and energy for their long journeys.

Nuts are Good for the Heart

Avoiding high-fat foods has generally been seen as good dietary advice. But, although nuts are rich in fat, the fat they contain is regarded as beneficial for health. It is mostly monounsaturated fat, a healthy kind when used in moderation.

Some studies have shown that it is not the amount so much as the kind of fat in the diet that is important for health. Studies in Jerusalem and elsewhere have shown that diets high in monounsaturated fat and low in saturated fat produce lower levels of both total and LDL cholesterol in the blood. A diet rich in monounsaturated fat also protects against the oxidation of cholesterol, a process associated with the development of atherosclerosis.

Diabetic individuals who have elevated triglycerides and cholesterol levels, and wish not to consume too much carbohydrate or saturated fat, can safely increase the monounsaturated fat levels in their diet by using nuts, olives, or avocados.

Nut Studies in Humans

Recently, clinical trials that involve feeding subjects 1 to 2 ounces of nuts a day (either pecans, peanuts, hazelnuts, macadamia nuts, pistachios, walnuts, or almonds) revealed that nuts significantly lower LDL and total cholesterol levels by about 10% while not significantly changing HDL levels. These effects have been observed in persons with either elevated or normal blood cholesterol levels.

Population studies show that eating nuts can prevent coronary heart disease. In the Adventist Health Study in California, people who ate a handful of nuts 5 or more times per week experienced 50 percent fewer heart attacks than those who ate very few nuts. Even those who ate one handful of nuts a week had 25% less heart disease than those who did not use nuts. The beneficial effect of regularly eating nuts seems to apply to most people, with protective effects being noted for Caucasians and African Americans as well as the elderly.

In the Barcelona Study in Spain, researchers found that by adding walnuts to a Mediterranean diet consumers experienced an 11% reduction in LDL cholesterol levels compared to those who did not eat walnuts. Thus it appears that even a healthy diet, like the Mediterranean diet, can be improved by daily adding some nuts.

Cardio-protective Factors

In general, an ounce of nuts contains only about one to two grams of saturated fat. While the fat of nuts is mostly monounsaturated, walnuts are the exception. They are rich in polyunsaturated fats, especially omega-3 ones. These are useful for lowering triglyceride levels, lowering the risk of blood clots, and reducing allergic reactions. In addition to walnuts, other nuts that contain significant levels of omega-3 fat include pecans, pine nuts and almonds.

Nuts are not only cholesterol-free, but contain components that promote cholesterol-lowering effects. They are also a significant source of a protein which is high in the amino acid arginine. Arginme is a precursor of nitric oxide, which is known to lower cholesterol and relax blood vessels. An ounce of most nuts also contains two to three grams of dietary fiber. In addition, nuts contain significant amounts of vitamin E (especially almonds and hazelnuts), magnesium, potassium, copper, and folic acid, all of which possess some cardioprotective features.

Phytochemical Powerhouse

Phytochemicals are reported to decrease the risk of heart disease, cancer, stroke, and other illnesses. Nuts contain substantial amounts of flavonoids, phenolic compounds, phytates, lignans, saponins, ellagic acid (especially in the skins of nuts), tocotrienols, plant sterols, and other phytochemicals. Three-quarters of the plant sterols in nuts occur as beta-sitosterol, which has been found to inhibit the absorption of cholesterol. Many of the phytochemicals listed above are antioxidants and actively protect us against many cancers.

Oh! But what about weight gain?

For those concerned about calories, one should note that an ounce of nuts contains about 160 to 190 calories. Despite the fact that nuts are high in fat, they do not seem to promote weight gain. In fact, several studies have shown that nuts added to the diet do not lead to weight gain, but rather contribute to weight maintenance, or perhaps even weight loss. When volunteers in the Loma Linda study included almonds totaling 320 calories a day in their normal diet, their body weight remained the same.

In the Nurses’ Health Study, it was found that women who ate nuts frequently actually tended to weigh less than those who did not eat nuts. One of the reasons for their beneficial effects on the human body may be that they provide a high level of satiety, and thus fewer calories are eaten.

Caution and Balance

Nuts can be beneficial for most people and should be part of a healthy plant-based diet rich in fruits, vegetables, whole grains, and legumes. Because of their flavor, texture, and satiety value, they can add a distinctive touch to any diet.

However, some nuts may be unsafe for some people. Some children are allergic to peanuts and other nuts. Furthermore, small pieces of nuts may cause choking episodes in small children.

How can you best include a healthful amount of nuts daily in your diet? Very easily and tastily! Try a nut milk with your breakfast, nut butter on waffles or bread, or add some nuts to your cereal. They could add texture and flavor to a salad, pasta, soup, or casserole for lunch, or be sprinkled atop a favorite dessert. Nuts can enhance many recipes, including homemade bread, muffins, or cookies, in a variety of ways. They also make a great dessert by themselves, or can be added to make an energy-rich trail mix. Indeed, a handful of nuts can add to your eating enjoyment as well as your health—daily!