Nut Consumption - Health Benefits

Health Benefits of Nut Consumption

Emilio Ros
Article published in Nutrients. 2010 Jul; 2(7): 652–682.

Nuts (tree nuts and groundnuts are nutrient dense foods rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.  Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

Half a handful of nuts a day 'reduces early death risk'
June 2015
https://www.nhs.uk/news/food-and-diet/half-a-handful-of-nuts-a-day-reduces-early-death-risk/




10 grams of nuts per day is one recommendation

10 grams of peanuts = 12 peanuts
10 grams of almonds = 8–9 almonds
10 grams of cashews = 6 cashews



https://www.prevention.com/health/eat-nuts-prevent-diabetes-and-heart-disease

http://food.ndtv.com/opinions/the-nutty-affair-just-how-much-of-these-nuts-should-you-be-eating-779321

http://www.livestrong.com/article/461516-do-peanuts-cause-weight-gain/


Peatnut nutrition:  http://www.nutrition-and-you.com/peanuts.html

Principle Nutrient Value Percent of RDA

Energy 567 Kcal 29%

Carbohydrates 16.13 g 12%

Protein 25.80 g 46%

Total Fat 49.24 g 165%

Cholesterol 0 mg 0%

Dietary Fiber 8.5 g 22%

Vitamins

Folates 240 µg 60%

Niacin 12.066 mg 75%

Pantothenic acid 1.767 mg 35%

Pyridoxine 0.348 mg 27%

Riboflavin 0.135 mg 10%

Thiamin 0.640 mg 53%

Vitamin A 0 IU 0%