Walnuts & Other Nuts Improve Markers of Chronic Disease
Walnuts, almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, and pistachios are types of tree nuts, for which a number of previous studies have suggested a variety of health benefits. Carol O’Neil, from Louisiana State University Agricultural Center (Louisiana, USA), and colleagues reviewed data collected on 13,292 men and women, ages 19 years and up, participating in the National Health and Nutrition Examination Surveys (NHANES) 1999 – 2004. The team surveyed subjects for on dietary intake – including tree nuts, and correlated the data against factors involved in chronic diseases. Tree nut consumers had lower body weight, as well as lower body mass index (BMI) and waist circumference compared to nonconsumers. The mean weight, BMI, and waist circumference were 4.19 pounds, 0.9kg/m2 and 0.83 inches lower in consumers, as compared to non-consumers. Further, tree nut consumption was associated with a 5% lower prevalence of metabolic syndrome, as well as a lower prevalence of four risk factors for metabolic syndrome: abdominal obesity, high blood pressure, high fasting glucose (blood sugar) levels and low high-density lipoprotein-cholesterol levels.
O'Neil, C.E., D.R. Keast, T.A. Nicklas, V.L. Fulgoni, III. Nut consumption is associated with decreased health risk factors for cardiovascular disease and metabolic syndrome in U.S. adults: NHANES 1999-2004. J Am Coll Nutr. 30:502-510.
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ANTI-AGING TIP OF THE DAY
A team from the University of Navarra (Spain) studied a group of 2,290 elderly men and women at high cardiovascular risk, assessing dietary intakes and measuring blood pressure for a 12-month period. The researchers found that systolic and diastolic blood pressures of those with the highest average level of low-fat dairy intake (631 grams per day) were 4.2 and 1.8 mmHg lower than that of study subjects with the lowest average intakes (3.1 grams per day). The team posits that calcium, which is found in significant levels in low-fat dairy, may inhibit the constriction of vascular smooth muscle cell, while also improving the sodium-potassium balance.
The US nutritional guidelines recommend that adults ages 19-50 years consume 1,000 mg of calcium per day. Calcium-rich foods to enjoy include:
• Milk (1 cup), 296 mg
• Collard greens (boiled, 1 cup), 266 mg
• Spinach (boiled, 1 cup), 245 mg
• Almonds (1 ounce), 75 mg
• Orange (1 medium), 52 mg
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