10 To 20 Nuts Every Day: Long Life Prescription
Heart, brain, longevity: 3 reasons to eat each day nuts, hazelnuts, peanuts…
The term “walnuts” is often used to describe a set of dried fruits including walnuts, hazelnuts, almonds, pistachios, pecans, cashews … Brazil nuts and peanuts that are leguminous fruits Can also be classified in the large group of nuts. Nuts represent sources of vitamins, minerals, magnesium, phosphorus, dietary fiber and antioxidants. The nuts also contain bioactive compounds such as ellagic acid, genistein, resveratrol … They are a source of fat in the form of linoleic and alpha-linoleic acids (ALA), two essential fatty acids. ALA (omega-3) appears to be beneficial to the health of the heart and brain; It is the precursor of EPA and DHA, important for the neuronal membrane.
The benefits of nuts on health have been proven many times. Here is some recent evidence.
Less risk of heart disease and cancer
Researchers at Imperial College London and the Norwegian University of Science and Technology conducted a meta-analysis of studies to see the link between nut consumption and the risk of cardiovascular disease, cancer and mortality. They analyzed 29 studies published in the world involving 819,000 people. The study included all types of nuts, including hazelnuts and peanuts.
The 28 g / day increase in nut intake was associated with a 29% decrease in the risk of coronary heart disease, 7% stroke, 21% cardiovascular disease, 15% cancer, and 22%. Mortality due to respiratory illness was even halved. The results were similar for peanuts and walnuts. According to the authors, if these associations describe a cause-and-effect relationship, 4.4 million premature deaths in America, Europe, South-East Asia and the Western Pacific could be attributed to a consumption of nuts below 20 g.
According to Dagfinn Aune, lead author, “Nuts and peanuts are rich in fiber, magnesium and polyunsaturated fats – nutrients that are beneficial in reducing the risk of cardiovascular disease and can lower cholesterol levels. Some, especially nuts and pecans are also rich in antioxidants, which can combat oxidative stress and possibly reduce the risk of cancer. Although nuts are very high in fat, they are also high in fiber and protein, and there is evidence that suggests that nuts could actually reduce your risk of obesity over time. “
Nuts would make it possible to live longer
By 2015, Dutch researchers have shown that those who consume about 10 grams of nuts and / or peanuts per day have a risk of global mortality or due to specific diseases (cancer, neurodegenerative diseases, diabetes …) decreased compared with the people who do not consume them.
The researchers collected information about the lifestyle and dietary habits of 120,852 men and women aged 55 to 69 years. They examined the relationship between nut, peanut and peanut butter consumption among participants and overall and disease-specific mortality during the 10-year follow-up. Average intakes of nuts (including peanuts) were 8.1 g / day for men and 4.4 g / day for women. For peanut butter, the average intake is 1.4 g and 1.2 g for men and women respectively.
The results show that total consumption of nuts (including peanuts) is inversely associated with overall mortality. The researchers found that those who consumed at least 10 grams of nuts and peanuts per day had a 23 percent lower risk of death from all diseases during the 10 years of follow-up. Particularly, among nut-eaters the risk of death from neurodegenerative diseases, respiratory diseases and diabetes is decreased by 47%, 39% and 30% respectively, compared to those who do not. The separate analysis of nut and peanut consumption shows that each has a beneficial effect on mortality risk.
We advise to eat 1 to 2 servings of nuts and oilseeds per day, for example 8 to 16 nuts. Better to choose them not grilled, unsalted.
Nuts would also be beneficial against Alzheimer’s
American researchers explain in an article in the Journal of Alzheimer’s Disease that a diet rich in nuts reduces the risk of developing symptoms of Alzheimer’s disease. In this study, researchers analyzed the effect of a complementation in walnuts of Grenoble on a model of transgenic mice that develop Alzheimer’s disease. At 4 months, the mice began to follow a particular diet. Some were supplemented with 6% or 9% of walnuts, which would correspond in humans to 28 g or 48 g per day respectively. The mice were examined at the age of 13 to 14 months for their learning abilities, memory, anxiety and locomotor activity.
Results: Alzheimer mice who had a nut-free diet showed memory deficits, anxious behavior, spatial learning problems and motor coordination. Alzheimer mice supplemented with nuts had better memory, learning, less anxiety, and better motor development than nut-free Alzheimer mice. The behavioral performance of Alzheimer mice eating nuts was even comparable to normal mice!
Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Med. 2016 Dec 5;14(1):207.
van den Brandt PA, Schouten LJ. Relationship of tree nut, peanut and peanut butter intake with total and cause-specific mortality: a cohort study and meta-analysis. Int J Epidemiol. 2015 Jun 11. pii: dyv039.
Abha Chauhan, PhD et al. Dietary Supplementation of Walnuts Improves Memory Deficits and Learning Skills in Transgenic Mouse Model of Alzheimer’s Disease. Journal of Alzheimer’s Disease, Volume 42, Number 4 / 2014 DOI: 10.3233/JAD-140675