Why You Should Have Nuts in Your Diet – Cleveland Clinic

Long ago, our ancestors gathered nuts as a means of subsistence, and nuts have been a staple in our diet ever since.

It is tossed on salads, stir-fried with vegetables, and topped on sundaes in appetizer trays and at sporting events. They are ground and used as spreads. They’re baked with our favorite cookies, pies, and pastries. Nuts play a big role in our lives.

But should it?

You may have heard various reviews about the health content of nuts. Alternatively, they should be avoided due to the risk of nut allergies.

The latest scientific evidence says otherwise.

Nuts are an important part of a heart-healthy diet. But research shows that only about a third of Americans eat it. Eating a wide variety of nuts provides serious health benefits. Also, feeding a young baby peanut butter can actually protect the baby from her peanut allergy.

We spoke with registered dietitian Devon Pert, MHSc, RD, about the health benefits of different types of nuts and how to get more nuts in your diet.

health benefits of nuts

Peart points to two large epidemiological studies that have shown some serious health benefits of eating more nuts. They are the Nurses’ Health Study and the Adventist Health Study. They evaluated the diets of more than 110,000 people and found that those who ate 5 ounces or more of nuts a week had a significantly lower risk of heart disease and death.

how low? Those who ate more nuts had a 35% to 50% lower risk. (Wow!)

What are nuts?

Nuts come from many different plant families. They are classified as either nuts (a fruit with his single seed in a hard shell) or peanuts (a member of the legume family). They all share some similar health benefits. Among its benefits, nuts are:

• Good source of dietary fiber.
• High in protein.
• Rich in healthy vitamins and minerals such as vitamin E, folic acid, niacin, magnesium, vitamin B6, zinc, copper and potassium.
• An excellent source of the non-essential amino acid L-arginine, which helps protect the heart from plaque buildup.
• It is rich in healthy phytochemicals that are believed to help prevent heart disease.

But aren’t nuts high in fat?

One ounce of nuts contains 160 to 200 calories, of which 80% to 90% is made up of fat. Yes, nuts are high in fat. But that’s no reason to write them off.

Fats in nuts are primarily monounsaturated fats. Consuming monounsaturated fats instead of saturated fats can help reduce total cholesterol. It can also lower levels of LDL or “bad” cholesterol while maintaining HDL, the “good” cholesterol.

“Nuts are high in fat and relatively high in calories, so it’s important to incorporate them into your diet wisely,” explains Part. For example, top your salad with nuts instead of bacon or croutons.”

And stick to serving. All you need is 1 oz a day or 5 oz a week. variety Reap the heart disease-fighting benefits of nuts. How much is a serving? “One serving of nuts equals 1 ounce,” Part says. “About a handful”

How to choose healthy nuts

All nuts offer health benefits such as vegetable protein and fiber, but differ when it comes to specific micronutrients.

“Micronutrients are widely distributed in foods,” says Part. “So choose a variety of nuts, not the same one all the time, to get a broad range of nutrients.”

Check out some of the benefits of these favorite nuts.

peanuts and peanut butter

According to the United States Department of Agriculture (USDA), peanuts contain more protein than any other nut classified by the Food and Drug Administration (FDA). It’s also chock-full of niacin, fiber and magnesium. Some manufactured peanuts, especially those in the snack aisle, are sometimes salted or even roasted in oil, which is not healthy. Choose peanuts that are dry-roasted, dry-roasted, and/or raw.

Peanut butter has the same cardioprotective benefits as whole peanuts, but the source should be considered when choosing peanut butter.

“Makers can add salt, sugar, and sometimes partially hydrogenated fats to peanut butter to enhance its flavor and make it easier to spread,” explains Part. It’s a natural peanut butter that’s a real nut.”

Because fat tends to separate on store shelves, Pete recommends stirring natural peanut butter quickly when you get home and storing it upside down in the refrigerator. should be enjoyed in moderation. A serving is 2 tablespoons.

Peanuts are a great topping for healthy snacks, such as spreading on non-fat frozen yogurt or celery sticks. You can also use peanut butter in this versatile spicy peanut sauce that’s perfect for grilled chicken, potstickers, spring rolls, and sauteed vegetables.

walnut

Walnuts are an excellent source of polyunsaturated fats (healthy fats). It is also rich in omega-3 fatty acids. Omega-3 fatty acids effectively reduce triglycerides (a type of fat in the blood) and help reduce the risk of heart disease. One serving of walnuts also contains 2.5 grams of a powerful antioxidant called alpha-lipoic acid.

Walnuts make a great addition to spinach salads and are easy to add to a variety of baked goods and side dishes, like these Walnut Zucchini Potato Pancakes.

almond

Almonds are a source of calcium. One ounce of almonds contains about 80 milligrams of calcium, which is about 8% of his daily recommended amount. Calcium is known for its role in building strong bones and teeth, but it also helps regulate heart rate.

Almonds are also a source of protein, with 6 grams per ounce, about the same as an egg.

Incorporate more almonds into your diet by adding them to your yogurt as a crunchy treat. Or chop them up and add them to banana bread or zucchini bread recipes. Please note in particular.

cashew nuts

The USDA says cashews are an excellent source of copper and magnesium. It also contains high levels of manganese, phosphorus, zinc, and vitamins B6 and K.

Cashew nuts are a great addition to your favorite stir-fry recipes. Or, grind them up in a food processor and use them as an ingredient in this roasted vegetable lasagna’s vegan ricotta “cheese” (a dairy-free cheese alternative).

pecan

Pecans are rich in manganese, a mineral essential for bone health, metabolism, heart function, and more. One serving of pecans provides him with nearly 60% of his daily recommended amount of manganese. It is also a rich source of the antioxidant vitamin E.

Pecans can be used in place of bread crumbs as a coating on salmon or chicken, and are a popular addition to baked goods such as banana bread. You can also make

pistachio

Like almonds, pistachios are a source of 6 grams of protein per ounce. It is also rich in antioxidants, especially lutein and zeaxanthin, and has a green color.

Try mixing fat-free vanilla pudding with chopped or chopped pistachios. Or try this quinoa, orange, and pistachio salad.

brazil nuts

Brazil nuts are a great source of selenium, a powerful antioxidant that supports healthy thyroid function and helps reduce inflammation.

Eat 3 Brazil nuts daily to meet your selenium needs. if you do‘not taking selenium supplements.

“Don’t eat more than five brazil nuts a day. If you’re including brazil nuts in your diet, No Take a selenium supplement,” Pert emphasizes.

how to add nuts to your diet

When buying pre-mixed trail mix for a quick snack, Pert suggests avoiding added salt and candied dried fruit (such as cranberries with added sugar). Also, it’s best to skip anything cooked in tropical oil.

Or create your own custom trail mix. Peart suggests snack-sized baggies stuffed with nuts, whole grain Chex®, pretzel pieces, raisins, dates, or other unsweetened dried fruit. You can also add a few dark chocolate chips for a healthy dose of sweetness.

No matter how much you enjoy it, Pert says to remember that adding nuts to your diet is just one of many nutritional strategies aimed at reducing your risk of heart disease.

“The best way to improve heart health is a high-fiber diet rich in complex carbohydrates (whole grains, legumes, nuts and seeds),” says Part. Add a variety of fruits, vegetables, and calcium-rich dairy products each day to help get your heart rate up. will be reduced to