This does not mean that anyone will benefit from eating all kinds of nuts, but even on restrictive diets, such as the blood type diet, you will be able to find beneficial nuts.
All nuts are filled with unsaturated fatty acids, phytosterols, fibre, protein, and vitamins and minerals. Once the shell is cracked, they need no further preparation. This makes them suitable for a quick snack between meals but also as a healthy snack for children as an alternative to candy and crisps.
A daily consumption of 20 g. of nuts (a small handful) can counteract cardiovascular diseases and hypertension.
The beneficial substances of nuts:
Fatty acids
These are often of the Omega 6 type, but flaxseed and walnuts also contain Omega 3 fatty acids which contribute to keeping your heart and circulation healthy. Besides, they contain no cholesterol. Moreover, a research project in 2002 demonstrated that women who eat approx. 28 g. of nuts at least 5 times a week had a reduced risk of developing diabetes that was 37% lower than women who did not or only rarely ate nuts.
Also, no statistics indicate that people who eat many nuts have a larger tendency to being overweight. This may be due to the fibre content of nuts plus the fact that they have a stabilizing effect on the blood sugar level.
Phytosterols
Substances which in their structure resemble cholesterol. Phytosterols are known for lowering the blood cholesterol level.
Fibre
Nuts are generally a good source of dietary fibre. You should eat at least 25 - 35 g. of dietary fibre a day and nuts typically contain 9 - 12 g. of fibre per 100 g. Studies of food habits indicate that a daily consumption of fibre at the high end of the scale does not only reduce the risk of gastrointestinal diseaes but also reduces the risk of ischaemic heart disease in which the oxygen supply to the heart is inadequate.
Protein
Nuts contain about 18 g. of protein per 100 g. but the protein content can be better utilized if you eat the nuts together with e.g. beans or peas which contain a number of amino acids that the nuts do not contain. This is called protein complementation.
Vitamins
Nuts are usually rich in the vitamins B1, -B2, -B5, -B9 (folic acid), and -E.
Minerals
Nuts are usually rich in potassium, magnesium, iron, and copper.
Other things
Nuts are rich in the amino acid arginine. Large amounts of this amino acid can provoke herpes attacks in infected individuals.
Storage
Nuts should be stored in a dry, airtight, and cool place on account of their large content of fats which will react with the oxygen in the air and go rancid if they are being stored for too long. Therefore, you should buy your nuts where they have the shortest shelf life.
Note
Not all nuts are really nuts - botanically speaking, some of them are stone fruits. Coconuts and walnuts are examples of this. However, in this context it has no practical significance.
