'LET FOOD BE YOUR MEDICINE' Xl

This is the last of the post in this series of how food can work as foods in our body keeping us healthy and giving natural good health. If you have never thought much about what you eat, I hope these posts will cause you to consider your diet and improve it if necessary. Happy, Healthy Living!

The last on our list is nuts. There are numerous studies that show nuts to be helpful in controlling blood sugar, supporting cardiac vascular function, and even weight. Nuts are handy in several ways. They are easily portable (I throw a few in a snack baggie when traveling), and versatile. In addition to enjoying alone, they are great in yogurt, smoothies, cereal, salads, casseroles, etc.

file photo

BRAZIL NUTS FOR TAMING INFLAMMATION

 Brazil nuts, sometimes known as the 'Giants of the Nut World', are known to help prevent inflammation. The reason? The nuts contain a bundle of healthy fats, vitamins and minerals associated with improving blood lipids and reducing inflammation. A good way to get more Brazil nuts into your diet is to sprinkle them over salads, soups and your morning oatmeal.

file photo

GO A LITTLE NUTTY EVERY DAY

If you have problems with joint swelling, aches and pains, try snacking on nuts.  Italian scientists have found that a handful of nuts daily can cut the risk of joint swelling and pain by half. Nuts are packed with nutrients such as selenium, magnesium, and vitamin E, all which are key to repairing and building joint cartilage. I was not surprised when I can across this data. I have walnuts, sometimes other nuts, several days a week with breakfast. And I usually bake with pecans. I find the days I skip the nuts; I do have more aches and pains. My body is like one big autoimmune factory. I have several autoimmune diseases which cause joint swelling.

OATS AND NUTS ARE IMPORTANT TO DIABETICS

Oats and nuts should play a major role in most diabetics' meal plan. That is not to say you have to eat loads of either. but to say they are important to controlling your blood sugar. Oats are easy to work into the diet through morning cereal, snack bars (watch sugar content), sugary toppings, etc. When you eat nuts, use the unsalted variety and do not smother them in candy coatings. Try to work a small portion of both into your diet often.

file photos

LET'S ALL GO A LITTLE NUTS

WARNING: For those with nut allergies this advice is not for you. 

As has been mentioned on this blog before, plain unsalted nuts are very good for you. Dr. Stephen Devries, a well-known cardiologist suggests we can rein in our cholesterol by sprinkling unsalted nuts on salad, yogurt, oatmeal, etc. Dr. Devries stated, "Nuts are rich in plant sterols, natural substances that block absorption of cholesterol from the digestive tract." Two handfuls a day - that's about 2 ounces - have been shown in studies to reduce "bad" cholesterol by 10 points. Dr. Devries says almonds and walnuts are the most beneficial. This advice is for plain nuts, not salted and/or candy coated.

SURPRISE BENEFITS OF PEANUT BUTTER

You may not be surprised by this, but I was. A spoonful (size of spoon not mentioned) of peanut butter may actually ease stress and even improve memory. Before you call me crazy or out to fool you, this information comes from scientists in the Journal of Functional Foods. Said scientists conducted a study where participants consumed a handful of peanuts with skin, 2 tablespoons of peanut butter or a placebo daily. After six months, the participants who ate peanuts or peanut butter had a notable improvement in memory and were 67% less likely to feel anxious. This is a scientific study so the scientists credit lignans found in peanuts. Lignas are fiber-rich compounds that reduce inflammation and feed healthy gut bacteria that make mood-enhancing hormones like serotonin. If you have trouble remembering where you put your keys, etc or find yourself feeling down, try some peanuts or peanut butter.

file photo

WALNUTS FOR OMEGA-3S

Omega-3s are very important to our health and one way to get them is to eat walnuts. 1/4 cup of walnuts provides 113% of the suggested daily dose of omega-3s for an adult. This is especially important to people like me who don't eat fish. Make a habit of tossing some walnuts into your baked goods, adding them to salads, or just enjoy some as a quick snack.

file photo

ALMONDS FOR WEIGHT LOSS?

Can you believe it? Studies have shown that people who eat a serving of almonds at least twice a week are less likely to gain weight! Almonds are high in calories so eat no more a small handful a day. There are various types of almonds available, but you should stick to the whole roasted ones and avoid the candy-coated ones! Here are more benefits of almonds:

• Almonds are also high in vitamin E, an antioxidant that fights the effects of the sun.
• Almonds are high in monounsaturated "good" fats that help to lower cholesterol. When you add almonds to your healthy, low-fat diet, you can reduce your chances of heart disease by 30% to 45%. Stay away from salted almonds though as salt may raise your blood pressure.
• Almonds are a quick source of protein. 1/4 cup of almonds provides as much protein as an egg.

file photo

ALMONDS FOR CALCIUM

Milk isn't the only place to get calcium in your diet. There are many other ways including leafy greens, etc. But how about some tasty almonds? Just 1/4 cup of almonds gives you 94 mg of calcium. They also offer fiber and healthy fats. Enjoy a few almonds every day.

PINE NUTS AND VITAMIN E

Did you know that pine nuts are a good source of vitamin E? And did you know that regularly consuming foods high in vitamin E can make your skin less susceptible to UV damage from the sun? Now that is a good reason to include pine nuts in your diet!

file photo

PLANT-BASED FOODS SUCH AS NUTS AND BEANS HELP DIAL DOWN INFLAMMATION

When eating to dial down inflammation, be sure to include lots of plant-based foods like beans, nuts, and other whole foods. Whole foods help prevent inflammation due to their high fiber and antioxidants. Nuts also have healthy fats. Research shows nuts and beans are the top sources of anti-inflammatory nutrients. Dr. Rakel uses the following phrase to remember the order of protein sources from best to worse, "Roots, Fins, Two Legs, Four Legs:" Roots (beans, nuts), fins (fish), two legs (poultry), four legs (beef and processed meats).

file photo

ANOTHER TIP FOR MIGRAINE SUFFERERS

According to a report in the Journal of Neural Transmission it is suggested all migraine sufferers should take magnesium supplements. Their study found that over half of all migraine sufferers seemed to be deficient in this mineral. It is, however, difficult to measure magnesium in a regular blood test. You can enrich your magnesium intake by eating the following magnesium-rich foods; leafy green vegetables, bananas, nuts, and seeds.

file photo

ANOTHER REASON TO EAT WALNUTS

I have discussed the benefits of walnuts on this blog several times but wanted to point out another reason walnuts should be a part of your diet. Walnuts contain compounds that help lower LDL (bad) cholesterol! It is also believed walnuts can even help repair damaged arteries. Walnuts, as with everything, should be eaten in moderation. I am not saying to sit down and eat a bag of walnuts but to include them in salads, etc and it is okay to eat a handful from time to time.

file photo

CASHEW SHELLS

Have you ever wondered why you never see cashews in the shell like other nuts? There is a good reason why. Did you know cashew shells cause a nasty rash when touched? This is one nut you do not want to shell yourself! Enjoy all the cashews you want but be thankful you buy them already shelled!

file photo

HOW TO BUY PEANUT BUTTER

Did you know it is safer to buy jar peanut butter preserved with sorbic acid than to buy fresh peanut butter? I was surprised to discover this but, in my research I discovered that while nuts and seeds are great health foods, they should not be purchased from the bulk bins in many of the "health food" stores even if they are labeled organic!  Fresh peanuts from bulk bins may actually contain cancer-causing substances called aflatoxins.  Aflatoxins are the by-product of a common mold that grows on grains, nuts, and seeds.

EAT NUTS TO WARD OF DEATH FROM CANCER AND HEART DISEASE?

Once again, another study touts the positive effects of eating nuts. A Harvard University study showing that a serving of approximately a handful of nuts a day helps ward off deaths from both cancer and heart disease.  Ying Bao, an epidemiologist who led the study, stated, "People who ate a serving of nuts five or more times a week saw an 11% reduction in deaths due to cancer".

file photo

SOME 'HEALING FOODS' FOR CANCER PREVENTION

Last month I posted a couple of posts regarding healing foods.  Today I am going back to that with a list of some "healing foods" for cancer.  Would you believe that after several decades of studying this devastating disease known as cancer, doctors and scientists have come to the conclusion that up to 50% of all cancers may be linked to diet?  Think about that for a second and let the fact sink into your mind that what you eat or don't eat could be setting you up to have or escape certain types of cancer.  That is a powerful thought!

One of the things that often confuses us is fat in the diet.  According to the National Cancer Institute, reducing the amount of fat in our diets is one of the most important things we can do for cancer prevention.  However, that statement must be analyzed.  While the NCI says we shouldn't get over 30% of our calories a day from fat, not all fat is bad.  They recommend no more than 10% of your calories a day from saturated fat which is considered one of the bad fats.  While at the same time you need the fats from oils such as canola and olive.  But remember that reducing unhealthy fats is very important in cancer prevention.

Here is a partial list of some foods that are recommended as Healing Foods for reducing your risks of developing several types of cancers.

• All cruciferous vegetables (other posts on this blog describe these veggies.)
• All dark green and yellow fruits and vegetables
• All whole grains
• Dried Beans
• Wheat Bran
• Citrus Fruits
• Fish, especially the fatty ones ie salmon, tuna, rainbow trout, etc
• Nuts
• Onions
• Peppers
• Salad Greens

As already stated, the above is a partial list but I'm sure you get the idea.  If you aren't currently eating several of these items on a weekly, if not daily, basis, I suggest you start doing so now.  It is  not too late to improve your diet.

 

MORE REASONS TO GO FOR NUTS

Nuts not only make tasty snacks and add flavor and crunch to other dishes, especially salads, but they are very healthy. Now don't go overboard but you really should eat about a handful of nuts a day. In addition to all the posts on this blog regarding nuts and their health benefits, recent research at Harvard University showed that eating 2.4 ounces of nuts a day can lower bad cholesterol by 7.4%. 2.4 ounces is approximately a handful of nuts. Not only do they lower bad cholesterol, they help to ward off both heart disease and cancer. Ying Bao, an epidemiologist who led the study, is quoted as saying, "People who ate a serving of nuts five or more times a week saw an 11 percent reduction in deaths due to cancer.

Now don't take this information and go buy a bag of salted or candy-coated nuts. This information refers to plain nuts.

EATING TO PROTECT YOUR BRAIN

As I constantly state on this blog, everything we eat affects our bodies for the good or for the bad.  One area we all want to protect is our brain and there are specific foods to do that, too.  If you are eating a healthy diet on a routine basis, you are eating to protect your brain!  If you aren't eating a healthy diet, resolve to do so this year starting now!  Eating to protect your brain is so easy.  Here are a couple of simple suggestions:

• Eat plenty of produce!  The antioxidants, mentioned often on this blog, found in produce are brain protectors.  These important antioxidants protect the brain against cell and tissue damage.  So load up your plate everyday with brain-healthy produce!  Plan to eat 5 to 8 servings daily of produce (fruits and vegetables).  That may sound like a lot but remember a serving is really only a half cup in many cases.  You should be able to work fruits and/or vegetables into every meal.  Remember that lettuce, tomatoes, and other condiments on sandwiches count, too, so always add some condiments to your sandwiches.
• DHA, an omega-3 fatty acid in seafood, is associated with as much as a 39% risk reduction of getting Alzheimer's disease.  You should have 3 4-ounce servings of fish per week, especially wild-caught salmon and canned chunk light tuna.  Or if you are like me and just can't stand seafood, take a DHA pill.  Take a 1,000 milligram pill per day.  Look for the pills made from algae instead of fish.  Sometimes the fish used in these pills contain mercury.  You can also get DHA from walnuts, pumpkin seeds, and flax seeds although these contain much smaller amounts than do the fish.  I use flax seed in baking, on my oatmeal, etc.

Note:  Be sure you include spinach in the produce you are eating.  Spinach contains folate, also known as folic acid, Folate can reduce levels of homocysteine, an amino acid in the blood.  High levels of homocysteine are associated with a loss of cognitive function.  Studies have shown that persons with low levels of folic acid are much more likely to suffer from Alzheimer's disease.

YES, CASHEWS CAN BE GOOD FOR YOU

We all know too many cashews can be bad for the waistline but cashews are good for you, too.  Cashews are a good source of copper and that is important because copper deficiency is associated with increased risk of colon cancer and no one wants to deal with that dreaded disease.  Cashews, as well as avocados - by the way, are also high in oleic acid, an anti-cancer component of monounsaturated fat.  Cashews, as with other nuts, are whole foods therefore active calories, and they contain fiber.  So go ahead and enjoy some cashew chicken, etc, or enjoy a few unsalted cashews as a snack. 

NOTE: As with all foods, moderation is the key to eating healthy.