Importance of Nuts in Our Diet

A Rejoicing time for you, NUT crazies as latest science reveals that these tiny gems can fight dangerous diseases. Till now nuts were treated as highly fat content food, but recent studies confirm that they might assist ward off even deadly diseases. This does not mean that you can have them plenty, limit them to four to five 30-gram servings per week. Nuts serve as substitutes for less nutritious foods like cakes, cheese, crackers or chocolates. Surely you would be a nut if you do not include these 'must take' items in your diet.

The February 07 edition of the Readers digest mentions that the polyunsaturated fat in pistachio and almonds lowers LDL or bad cholesterol levels and their mono unsaturated fat raises good HDL cholesterol levels while peanuts and walnuts help protect the heart by reducing LDL cholesterol, which eventually leads to atherosclerotic plaque formation and hardening of the arteries. 37 grams of almonds a day lower LDL cholesterol level by 4.4% while 73 grams reduce it by 9.4%. Having pistachio nuts as snack might lower the LDL levels. Men eating nuts minimum two times a week have a lower risk of 47% of sudden cardiac death and a 30% lower risk of death from all kinds of heart diseases than who do not eat nuts. In the case of women who eat 140 grams of nuts a week are 35% less likely to suffer heart ailments than those who eat less than 28 grams in a month. The fat and nutrients in peanuts and walnuts may improve glucose and insulin stability in people having Type 2 diabetes Women who eat nuts at least 5 times a week lower their risk of Type 2 diabetes by 30%

Some nuts like walnuts, pecans and Brazil nuts might slow down the progression of certain cancer cells by destroying free radicals, which may cause cancer. Walnuts and pecans contain a form of vitamin E, which seem to slow the growth of lung and prostrate cancer cells. Walnuts also possess a hormone, melatonin, which destroys free radicals, if left free might cause cardiovascular disease and cancer. Selenium in Brazil nuts neutralizes the free radicals

Certain nuts, such as cashews, macadamia nuts, Brazil nuts, almonds, pecans and walnuts possess fibre and other nutrients that interfere with the absorption of fats, thereby keeping you physically fit. Walnuts lower hunger, making people eating less at mealtime. People who eat nuts very often are slimmer than the ones who take them seldom. It should be remembered that Macadamia and Brazil nuts contain the highest fat and calorie content among nuts.

Though peanut is not a glamorous ingredient, it is certainly the most versatile. The humble peanut has a characteristic taste that many cannot resist. Peanuts are a good source of antioxidants, niacin, vitamin E, monounsaturated fat, bioflabnoids and proteins and contain more resveratrol, which lowers LDL, than grapes. However, you have to be careful because peanut proteins can act as powerful allergens, even in little quantities.