Nuts
- Nuts ( nuts, almonds, cashew, peanut, pecan, pine nut, pistachio nut, macadamia nut, hazelnut, walnut) are a good source of macronutrients and micronutrients.
- Nuts are rich in unsaturated fatty
acids, fiber, high-quality vegetable protein, and
minerals (eg, magnesium and potassium).
- Nuts also have high contents of
bioactive compounds, such as polyphenols,
tocopherols, phytosterols, and phenolics.
- Walnuts are especially rich in polyunsaturated acids, including
α-linolenic acid (omega 3).
- Previous clinical trials and epidemiologic
studies have shown that nuts have beneficial
effects on various mediators of chronic diseases, including lipid
concentrations (eg cholesterol), inflammation, insulin resistance (diabetes), and blood pressure (BP).
- A review concluded that the consumption of nuts more than 5 times per week was associated with a reduced incidence of coronary heart
disease (IHD).
- In the past several years, additional studies have been published on cardiovascular diseases, diabetes, and all-cause mortality.
- A recent meta-analysis indicates that nut intake is inversely associated with IHD, overall cardiovascular diseases, and all-cause mortality but not
significantly associated with diabetes and stroke.
- Source: Cheng Luo,Yan Zhang and coll. American Journal of Clinical Nutrition