Nuts and health

Do you find that you cannot resist the nuts? Do you enjoy the taste of almonds, walnuts, cashews and peanuts? Do not feel guilty. You do very well.

Dried nuts are a very good source of proteins, calcium, phosphor, zinc, carbohydrates, folic acid, vitamins A and E, copper, selenium, antioxidant Omega 3 and natural fat. Therefore, their consumption can and should be a part of a healthy and balanced diet. According to the modern nutritional directives precautions from illnesses is achieved. Many studies have proven the connection between nutritional habits and incidents of various illnesses. Additionally, it has been proven that the daily consumption of specific types of food is an important factor that influences the danger of serious illnesses such as arteriosclerosis, diabetes, hypertension and also cancer.

In addition, dried nuts are a part of cooking delicacies. The use of dried fruits in cooking offers a unique tasteful experience.

Last but not least, is the fact that the nuts not only do not increase cholesterol levels, but on the contrary they have a positive effect on the heart. This is something that has already been noted in reports about the Mediterranean diet.

The reason why so much attention was gathered in this diet is mainly due to the protection that it offers from cardiovascular disease and cancer. Researches have shown that individuals, who followed the Mediterranean type of diet, presented much lower occurrence of cardiovascular disease, as well as cancer, as compared to individuals who followed a classic diet (consisting of beef, pork, butter, various custards, margarine and olive oil). This was attributed to the fact that with the Mediterranean diet individuals had an increased consumption of vegetables and fibres, vitamin C, folic acid, Omega - 3 fat acids and decreased their levels of bad cholesterol (LDL - cholesterol), saturated - polyunsaturated fat acids. As a result, these individuals on the Mediterranean diet had less risk of experiencing cancer, heart attack, diabetes, rheumatoid arthritis and other diseases.

It is important to be aware of the fact that there are certain types of food that can substantially decrease cholesterol levels in the blood. Walnuts and almonds are included in those types of food that can considerably decrease bad cholesterol (LDL). Researches have shown that consumption of walnuts, when they represent the 20% of our daily for the purpose of reducing cholesterol, can decrease the level of bad cholesterol (LDL) by 12%. Additionally, such a reduction is achieved relatively fast, in a period of four (4) weeks.

Bibliography: National Cholesterol Education Programme, Food and Drug Administration, Food Commission.