Which nut is the best?

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Which Nut Is the Best and Healthiest?

A new study positions walnuts in the No. 1 slot among a family of foods that

lay claim to being among the most nearly perfect, packaged foods and it only

takes 7 walnuts a day to get the benefits....

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In a report at the 241st National Meeting & Exposition of the American

Chemical Society, scientists presented an analysis showing that walnuts have

a combination of more healthful antioxidants and higher quality antioxidants

than any other nut.

Joe Vinson, Ph.D., who did the analysis stated that, " Walnuts rank above

peanuts, almonds, pecans, pistachios and other nuts. " " A handful of walnuts

contains almost twice as much antioxidants as an equivalent amount of any

other commonly consumed nut. But unfortunately, people don't eat a lot of

them. This study suggests that consumers should eat more walnuts as part of

a healthy diet. "

Vinson noted that nuts in general have an unusual combination of nutritional

benefits -- in addition to those antioxidants -- wrapped into a convenient

and inexpensive package. Nuts, for instance, contain plenty of high-quality

protein that can substitute for meat; vitamins and minerals; dietary fiber;

and are dairy- and gluten-free. Years of research by scientists around the

world link regular consumption of small amounts of nuts or peanut butter

with decreased risk of heart disease, certain kinds of cancer, gallstones,

Type 2 diabetes, and other health problems.

Despite all the previous research, scientists until now had not compared

both the amount and quality of antioxidants found in different nuts, Vinson

said. He filled that knowledge gap by analyzing antioxidants in nine

different types of nuts: walnuts, almonds, peanuts, pistachios, hazelnuts,

Brazil nuts, cashews, macadamias, and pecans. Walnuts had the highest levels

of antioxidants.

Vinson also found that the quality, or potency, of antioxidants present in

walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times

as potent as vitamin E, renowned for its powerful antioxidant effects that

protect the body against damaging natural chemicals involved in causing

disease.

" There's another advantage in choosing walnuts as a source of antioxidants, "

said Vinson, who is with the University of Scranton in Pennsylvania. " The

heat from roasting nuts generally reduces the quality of the antioxidants.

People usually eat walnuts raw or unroasted, and get the full effectiveness

of those antioxidants. "

If nuts are so healthful and nutritious, why don't people eat more?

Vinson's research shows, for instance, that nuts account for barely 8

percent of the daily antioxidants in the average person's diet. Many people,

he said, may not be aware that nuts are such a healthful food. Others may be

concerned about gaining weight from a food so high in fat and calories. But

he points out that nuts contain healthful polyunsaturated and monosaturated

fats rather than artery-clogging saturated fat. As for the calories, eating

nuts does not appear to cause weight gain and even makes people feel full

and less likely to overeat. In a 2009 U. S. study, nut consumption was

associated with a significantly lower risk of weight gain and obesity.

Still, consumers should keep the portion size small. Vinson said it takes

only about 7 walnuts a day, for instance, to get the potential health

benefits uncovered in previous studies.

Presented at a meeting of the American Chemical Society, March 2011.

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This article originally posted 05 April, 2011 and appeared in