Nutty Nutrients Recognized
| January/February 2001
Known for being rich in vitamins, minerals, protein and fiber, nuts are being recognized for their help in preventing cancer and cardiovascular disease. Not only is the fat in tree nuts at least 85 percent unsaturated, but all nuts also contain phytochemicals called flavonoids. Flavonoids are natural antioxidants shown to protect the heart, fight cancer and have other beneficial effects on health that are still being studied. In fact, Maureen Ternus, M.S., R.D., a spokesperson for the International Tree Nut Council, said “Research from the Nurse’s Health Study shows that those women who ate just five ounces of nuts per week decreased the risk of cardiovascular heart disease by 35 percent compared to those who rarely ate nuts,” in an article for the Nov. 1999 issue of Food Processing. Different nuts contain different flavonoids. Walnuts and almonds contain quercetin, walnuts and pecans deliver ellagic acid, while peanuts (like red grapes) are rich in resveratrol. A recent study by food scientists at the University of Georgia for the U.S. Department of Agriculture found that peanuts and pecans are not only high in Vitamin E and folic acid, but also in plant sterols and monounsaturated fatty acids—both beneficial in warding off heart disease. Peanuts have been the subject of several studies, one of which—the Penn State study—we wrote about in our November/December 1998 issue (“Peanuts’ Diet Benefits Equal to Olive Oil’s”). More recently, a Purdue University study discovered that snacking on peanuts and peanut butter is an effective way to control hunger without leading to weight gain. According to a September article appearing in Canada NewsWire, the results of this study “support previous long- and short-term studies indicating that regular consumption of peanuts does not necessarily promote weight gain and can, in fact, actually improve cardiovascular disease risk profile.” From peanuts to walnuts, pecans to cashews—now a favorite snack food is healthy in more ways than one. (Sources: Tyszko, Cathy, RD, “Peanuts and peanut butter found to suppress hunger,” www.newswire.ca, Sept. 2000; Minor, Elliot, “Experts say peanuts and pecans promote better health,” www.boston.com. Nov. 29, 2000; Broihier, Kitty, R.D., “The phytochemical renaissance,” Food Processing, Nov. 1999.) |
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