Nut (fruit) - Nutritional Benefits

Nutritional Benefits

Several epidemiological studies have revealed that people who consume nuts regularly are less likely to suffer from coronary heart disease (CHD). Nuts were first linked to protection against CHD in 1993. Since then many clinical trials have found that consumption of various nuts such as almonds and walnuts can lower serum LDL cholesterol concentrations. Although nuts contain various substances thought to possess cardioprotective effects, scientists believe that their Omega 3 fatty acid profile is at least in part responsible for the hypolipidemic response observed in clinical trials.

In addition to possessing cardioprotective effects, nuts generally have a very low glycemic index (GI). Consequently, dietitians frequently recommend nuts be included in diets prescribed for patients with insulin resistance problems such as diabetes mellitus type 2.

One study found that people who eat nuts live two to three years longer than those who do not. However, this may be because people who eat nuts tend to eat less junk food.

Nuts contain the essential fatty acids linoleic and linolenic acids, and the fats in nuts for the most part are unsaturated fats, including monounsaturated fats. Nuts also provide Arginine, a substance that may help make the walls of the arteries more flexible and less prone to blockage from blood clot formation.

Many nuts are good sources of vitamins E and B₂, and are rich in protein, folate, fiber, and essential minerals such as magnesium, phosphorus, potassium, copper, and selenium.

Nuts are most healthy in their raw form. The reason is that up to 15% of the healthy oils that naturally occur in nuts are lost during the roasting process. Roasting at high temperatures could also cause chemicals that advance the aging process to form.

Raw or unroasted walnuts were found to have twice as many antioxidants as other nuts. Although initial studies suggested that antioxidants might promote health, later large clinical trials did not detect any benefit and suggested instead that excess supplementation of antioxidant supplements is harmful.