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October/November 2008 |
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Pick a Nutritious
Nut
by Susan Mills-Gray
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Do nuts have health benefits? Absolutely! Most people
think that nuts are high in calories and fat... and they are right! Nuts
are calorically dense. People who eat nuts regularly have lower risks of heart
disease. In 1996, the Iowa Women's Healthy Study found that women who
ate nuts more than four times a week were 40% less likely to die of
heart disease. In 2002, the Physician's Health Study found that men who
consumed nuts two or more times per week had reduced risks of sudden
cardiac death. Nuts are one of the best plant sources of pro-tein. They are rich in fiber, phytonutrients and anti-oxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat--but mostly monounsaturated and polyunsaturated fats (omega 3-the good fats), which have all been shown to lower LDL cholesterol. The FDA has approved the following heart health claim
for seven kinds of nuts (almond, hazelnut, peanut, pecan, pine nut,
pistachio and walnut): "Scientific evidence suggests but does not prove
that eat-ing 1.5 oz per day of most nuts as part of a diet low in
saturated fat and cholesterol may reduce the risk of heart disease."
However, that doesn't mean you should restrict yourself to these nuts
only. Also, flax, pumpkin and sunflower seeds may offer the same heart
health benefits. Remember to limit these tasty treats to 1 to 2 ounces per day!!
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Kris Jenkins jenkinsk@missouri.edu Regional Specialist Human Environmental Sciencs Last revised: 01/27/09 |
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