Nuts, long unfairly maligned for their fat content, are now recognized as nutritional powerhouses linked to improved heart health and even increased longevity. A growing body of research demonstrates that regularly incorporating nuts into your diet can significantly benefit your well-being.
Nuts “pack an unusually powerful mix of nutrients in a small package, delivering heart-healthy fats, plant protein and dietary fibre all at onc”, says Emma Bardwell, author of the forthcoming The Fibre Effect. They’re rich in monounsaturated and polyunsaturated fats, which contribute to healthy cholesterol levels.
which nuts offer the most benefits, do chocolate-covered varieties still count, and are they safe for children? Here’s a comprehensive guide to enjoying this healthy snack.
What are the Health Benefits?
The benefits are significant. A study of nearly 8,000 people published in The New England Journal of Medicine revealed that those who regularly consumed a handful of mixed nuts experienced a significantly lower rate of heart attack, stroke, and death from heart disease. Further research by Professor Sarah Berry, a leading nutritional scientist at King’s College London, found that snacking on nuts can improve blood-vessel function and lower cholesterol in as little as six weeks, possibly reducing cardiovascular disease risk by 30 percent.
Another study in The American Journal of Clinical Nutrition showed that snacking on whole almonds for six weeks improved arterial function and lowered LDL cholesterol (the “bad” kind).
“They are all good for cardiometabolic health when eaten in an overall healthy pattern,” says nutritionist Rhian Stephenson.
Which Nuts Are Best?
“Walnuts are known for vascular and cognitive support,” Stephenson explains, attributing this to their high levels of the plant-based omega-3 fatty acid ALA. cashews are rich in magnesium and potassium, “so they are good for metabolism and nervous system support”, while pistachios are “rich in carotenoids and hypocholesterolemic phytonutrients”, natural plant compounds that help lower cholesterol levels.
Almonds provide about 4g of fibre per 30g serving and are a good source of vitamin E, magnesium, and healthy fats. Just one or two Brazil nuts a day can fulfill your daily selenium requirements, which helps fight cell damage and-according to a study from the World Cancer Research Fund-may play a role in slowing prostate cancer progression.
For maximum benefit, eat nuts with the skin on, as it contains insoluble fibre, which promotes healthy digestion.
Related reading
