Health Benefits of Eating Nuts: How to Reduce One’s Death Risk
While quite many natural foods can be recommended as health and energy-boosting ones, nuts have turned out to offer us even more than we thought they did. Apart from minerals, antioxidants, protein and unsaturated fatty acids nuts are rich with, scientists have now discovered their ability to significantly reduce the risk of developing a number of chronic conditions and generally decrease mortality risk.
The long-term study that has being performed in the Netherlands since 1986 has carefully examined more than 120,000 of Dutch men and women aged 55-69.
The participants of the study had been divided into three groups that had been eating nuts, peanuts and peanut butter respectively. The participants were later asked about the size of daily intake as well as the kind of nuts/nut-based product they had been consuming.
The results were then analyzed by a group of Maastricht University researchers and led to quite a remarkable conclusion: a half of handful of nuts per day (approximately 10 to 15 grams) leads to lower mortality risk.
Such outcome was attributed to nuts’ various compounds like monounsaturated and polyunsaturated fatty acids, fiber, vitamins and some other bioactive elements that positively affect our health separately and also possibly provide such an impressive decrease in mortality risk if acting together.
At the same time, there hasn’t been discovered any further reduction of the aforementioned risk in cases of consumption of bigger amounts of nuts, therefore leaving no need to try ‘the more, the better’ approach. Also, peanut butter, unlike actual nuts and peanuts, has shown no effect in both lowering risk of getting chronic diseases and mortality one. This result, as scientists suppose, is caused by trans fats that peanut butter has, making its content different from actual peanuts’ one and therefore preventing it from posing similar beneficial effect.
Specifically, eating nuts significantly lowers risk of developing cardiovascular disease, cancer, diabetes, and also respiratory and neurodegenerative diseases.
Some other data provide suggestion that nut intake may be beneficial for prevention of hypertension and inflammation. Moreover, it possesses cholesterol-lowering properties, thus positively affecting vascular reactivity, reducing risks of inflammation and protecting our systems from oxidative stress. Incorporation of nuts into one’s regular diet will also provide metabolic boost and result into generally healthier functioning of our organisms.
Still, adding nuts to children’s diet requires thorough consideration, especially regarding possibility of emergence of allergy in children.
Also, eating too much of peanuts and nuts is not recommended for adults in order to maintain balance of necessary nutrients in their systems and avoid weight gain.
Although numerous studies have already presented significant benefits that nut consumption brings, the research presented is the first one embracing almost all of them and also bringing up a pleasing conclusion about nuts’ effect on human longevity. Besides, it has become possible to present results from the long-term observations that have proven no negative consequences of eating nuts emerge unexpectedly after a certain number of years, making their regular consumption a safe, reliable and helpful practice in supporting one’s health and extending lifespan.