According to researchers at Tufts University, snacking on pistachios can ward off age-related vision problems. In their study, eating about two handfuls (2-oz) of pistachios daily increased levels of compounds in the retina that protect against damage. The study authors credit lutein, a nutrient in the nuts that helps form these protective pigments, and healthy fats that boost lutein absorption.
According to a study in a European Journal of Clinical Nutrition, it is okay to crunch your way through a handful of almonds. I can personally say from experience the information in this post is true. Many years ago, I had a doctor say we should eat approximately 10 almonds a day for our health. I am followed that advice for years and it has worked well for me. But back to the above-mentioned journal report, the study found that people who snacked on 1 1/2 ounces of almonds experienced less hunger and desire to eat throughout the day. They also did not gain weight! Even though the almonds provided calories, it is believed weight was not gained which suggests the satiety provided by the nuts worked to reduce total calories by reducing the need for snacking'
What about other nuts? Nuts are not a double-threat but a triple-threat in terms of satiety. According to Alissa Rumsey, RD, nuts are high in fiber, protein, and healthy fats. It is believed other nuts such as pecans, walnuts and hazelnuts may cause the same benefit as almonds.
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.
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.
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 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.
WARNING: For those with nut allergies this advice is not for you.
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.
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.
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:
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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.
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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!
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).
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.
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!
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.
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".
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.
