Importance of Regular NUT CONSUMPTION

Importance of regular NUT CONSUMPTION

NUT: In the early 1990s, researchers at Loma Linda University published two landmark studies that highlighted the cardiovascular health benefits of eating nuts.

Since then, epidemiological and clinical studies on their health effects have increased exponentially, and results have consistently shown a 30-50% lower risk of heart attack, sudden cardiac arrest, or cardiovascular disease for those who eat walnuts several times a week.

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Also observed in nut eaters improved lipid profile, endothelial function, attenuation of inflammation and oxidative stress, decreased insulin resistance, and beneficial effects on gut flora.

Unfortunately, available data indicate a downward trend in their consumption for most of the 20th century.
Large segments of the world’s population do not consume nuts on a regular basis, and for those that do, they account for a very small percentage of total calorie intake.

Recently, a new study looked at these issues using data from over 169,000 women and 41,000 men from three large surveys conducted between 1980 and 2012 (Nurses’ Health Study), 1991-2013 (Nurses’ Health Study II) and 1986-2012 (Health Professionals Follow-Up Study).

The analyses took into account many factors such as age, race, body mass, physical activity level, smoking, current use of multivitamins and aspirin, family history of diabetes, heart attack or cancer, personal history of diabetes, high blood pressure or high cholesterol, alcohol consumption, red meat consumption, and fruit and vegetables.

Compared to those who consumed no nuts or almost none (such as regular nuts, hazelnuts, almonds, etc.), those who included them in their diet five or more times a week had a 14% lower risk of cardiovascular disease and a 20% lower risk of coronary heart disease.


The results were similar for peanuts (technically legumes, but with a nutritional profile similar to nuts).

Intake of peanuts and regular nuts was inversely proportional to stroke risk.

An important limitation of the study was the lack of data on how they were consumed (e.g. salted, raw, roasted).

However, frequent intake of nuts was associated with a lower rate of cardiovascular disease, independent of other aspects of lifestyle and other risk factors.

All this supports recommendations to increase their consumption, as part of healthy dietary patterns to reduce the risk of chronic diseases in the general population.

2. E. Ros, “Eat Nuts, Live Longer”, în Journal of the American College of Cardiology, 2017, vol. 70 (20), pp. 2519-2532.
3. Guasch-Ferré M., Liu X., Malik V., Sun Q., Willett W. et al., “Nut Consumption and Risk of Cardiovascular Disease”, în Journal of the American College of Cardiology, 2017, vol. 70 (20), pp. 2533-2535.
4. E. Ros, J. Salas-Salvado, J. Sabate, “Nuts: nutrition and health outcomes”, în British Journal of Nutrition, 2006.
5. RevistaViața + Sănătate, Caleidoscop medical, dr. Cristian Reinhard Prelicz, p.6

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