Nuts are an extremely popular food. Not only are they tasty and convenient, but they also have numerous health and weight benefits.
And now, a recent study was released that may have found a link between consuming nuts, particularly walnuts, and living longer.
Participants in the study who consumed greater amounts of walnuts tended to be more physically active, have a healthier diet, lower alcohol consumption, and take multivitamins.
Read on to see how nuts can have a huge impact on your overall health!
Great source of nutrients
One ounce or 28 grams of mixed nuts contains:
- Calories: 173
- Protein: 5 grams
- Fat: 16 grams, including 9 grams of monounsaturated fat
- Carbs: 6 grams
- Fiber: 3 grams
- Vitamin E: 12% of the recommended daily intake (RDI)
- Magnesium: 16% of the RDI
- Phosphorus: 13% of the RDI
- Copper: 23% of the RDI
- Manganese: 26% of the RDI
- Selenium: 56% of the RDI
Packed with antioxidants
Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals.
One study found that walnuts have a greater capacity to fight free radicals than fish!
Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from being damaged by oxidation.
Nuts keep your heart healthy
Mayo Clinic reported that research has found that people who are at risk of a heart attack can cut their risk by eating a healthy diet that includes nuts.
Research suggests that eating nuts may:
- Lower your low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels, which play a major role in the buildup of deposits called plaques in your arteries
- Improve the health of the lining of your arteries
- Lower levels of inflammation linked to heart disease
- Reduce the risk of developing blood clots, which can lead to a heart attack and death
As a result, nuts can improve your heart health and lower your risk of dying early from heart disease and other causes.
May reduce inflammation
Many times inflammation is helpful to protect us from infection or injury by sending response cells to the affected area, resulting in swelling, redness, and pain.
Those things are natural and a healthy immune response!
However, sometimes there are underlying conditions that don’t allow the immune system to work as it should. This can lead to inflammation that lingers or is recurrent.
Research suggests that eating nuts may reduce inflammation and promote healthy aging.
Nuts are high in fiber
While your body can’t digest fiber, the bacteria that live in your colon can. Many types of fiber function as prebiotics or food for your healthy gut bacteria.
Here are the nuts with the highest fiber content per one-ounce or 28-gram serving:
- Almonds: 3.5 grams
- Pistachios: 2.9 grams
- Hazelnuts: 2.9 grams
- Pecans: 2.9 grams
- Peanuts: 2.6 grams
- Macadamias: 2.4 grams
- Brazil nuts: 2.1 grams