Nuts About Nuts

Melinda Hemmelgarn, M.S., R.D.

 

If the saying, "You are what you eat," is correct, then I must be nuts.

 

Truth is, I'm crazy about nuts, because these delicious, crunchy, versatile morsels pack a powerful punch against chronic disease. Just a small handful, about an ounce a day, is enough to help keep illness at bay.

 

Missouri's extra-tasty pecans and bold black walnuts offer unique protection against heart disease. Both nuts contain natural cholesterol-lowering compounds called phytosterols that work by inhibiting the absorption of cholesterol.

 

Walnuts are also a good source of arginine, a component of protein that our bodies need to make nitric oxide. This compound helps constricted blood vessels relax, easing blood flow. In addition, walnuts are high in omega-3 fats, which play a role in reducing inflammation.

 

Some people think nuts are too high in fat and calories. Yet, ironically, nut eaters seem better able to control their weight. Nuts are extremely satisfying, thanks to their protein and fiber content, so they help curb our appetite. Nuts are high in fat, but it's the heart healthy kind, polyunsaturated and monounsaturated fats, that further help protect against heart disease.

 

Studies show that those individuals who eat nuts most frequently enjoy the greatest protection from heart disease, a 30 to 50 percent reduction in risk, compared to people who don't eat nuts.

 

Nuts also have unique cancer-fighting properties. Both pecans and walnuts contain ellagic acid, a compound that appears to inhibit cancers of the lung, liver, skin and esophagus.

 

The key to a healthy diet is selecting foods that deliver the most nutrients along with their calories. Think of nuts as wellness in a shell!