Eating nuts have been linked with a lower rate of inflammation, especially when they are consumed at leave five times per week according to a recent U.S study. The team writing in the American Journal of Clinical Nutrition discussed the inflammation damaging effect as being the secret behind the health benefits of eating nuts.
Previous research has linked nut consumption with lowered rates of diabetes and heart disease, but the exact reason is unknown according to the senior study’s author. They have hypothesized that eating nuts may exert the same health benefits by reducing inflammation within the body.
Nuts may lower inflammation as they contain fiber, magnesium, antioxidants and other health boosting ingredients according to researchers. They have also explored the relation between nuts and inflammation after researchers analysed the data from two different long-term studies of health professionals – the Nurse’s Health Study and the Health Professionals Follow-up Study (HPFS).
Around 5,013 people were included in the analysis after filling in questionnaires every four years documenting what they ate between 1986 and 1990 in the NHS and between 1990 to 1994 in the HPFS. The people who ate the nuts five times a week had 20% lower levels of C-reactive protein (CRP) compared to those who barely ate nuts. They were also found to have significantly lower levels of interleukin-6 (IL-6), another inflammatory marker.
The results took into account other aspects of diet along with exercise, body weight, smoking and other factors that could influence inflammation. Eating nuts was found to have no effect on the third inflammatory biomarker known as TNFR2.
The study looked at one serving of nuts which was defined as an ounce, or a handful of peanuts or tree nuts, or one tablespoon of peanut butter. The benefits were seen across the range of nuts, except for the peanut butter.
Researchers also discovered that the effects of swapping red meat, eggs or refined grains for nuts showed substantially lower levels of CRP and IL-6. Inflammation is known to reduce blood flow to the heart and brain, resulting in heart attacks and strokes. The inflammation has also been linked with bowel problems, dementia, kidney diseases and other common diseases.
Reducing inflammation was determined as preventing or delaying the onset of these health conditions. It was also noted that eating less processed nuts can be highly effective, according to researchers who indicated that consuming them raw and unpeeled is best as antioxidants can be lost in the roasting process.
Some people are concerned that regular consumption of nuts leads to weight gain, but eating nuts has also been linked to lower weight gain and less risk of obesity. Eating a handful of nuts has also been linked with less inflammation as opposed to eating meat or refined grains.
Eating plenty of almonds, walnuts, brazil nuts etc can enable you to receive the important nutrients necessary for growth such as magnesium, selenium and various antioxidants. Yet sometimes if we require specific amounts of these nutrients then supplementing with them is a useful alternative instead.
Recommended Examples
Magnesium Oil Ultra with OptiMSM Spray – Magnesium can enhance cell membrane permeability, ease inflammation in the joints and improve mobility amongst other benefits. The MSM (Methylsulfonylmethane) can enhance cell membrane permeability and the uptake of ions meaning more magnesium is absorbed into the body.
Ionic Selenium– This can support normal thyroid function, protect cells from oxidative stress and support the immune system amongst other benefits. It can support a healthy cardiovascular system and healthy blood cells.
