INC: Five Benefits of Eating Nuts and Dried Fruits
The World Health Organization (WHO) promotes eating more fruit,
vegetables, legumes, nuts and grains as specific recommendations for a
healthy diet . Nuts have been consumed for thousands of years, providing
a concentrated source of energy and nutrients, including unsaturated fats,
fiber, vitamins and minerals. Because of their interesting nutritional profile
some studies have evaluated the impact that nuts have on health and have
observed an inverse association between the frequency of nuts consumption
and cardiovascular disease, type 2 diabetes and body weight, among others
health issues.
In line, traditional dried fruits also provide essential nutrients, such as fiber
and potassium, and a wide range of phytochemicals that have been related
to health promotion and antioxidant capacity.
Nuts and dried fruits can be consumed as a snack, on top of cereal, in yogurt,
salads, pasta, not to mention their many other uses, and, can provide
us with some important health benefits.
Cardiovascular Disease
The benefits of nuts in relation to cardiovascular disease (CVD) have been
widely supported by both epidemiological and clinical trials.
Scientific studies have clearly demonstrated that consumption of nuts has a
cholesterol-lowering effect, even in the context of a healthy diet. Cardiovascular
diseases are the number one cause of death globally . According to
International Society of Hypertension (ISH), high blood pressure (hypertension)
is the major risk factor for cardiovascular disease and its prevalence
is expected to increase considerably in the coming years. In fact, hypertension
is expected to increase to 1.56 billion people worldwide by 2025 . Nuts
are low in sodium, which has been related to a lower risk of hypertension in
some studies . A 2009 study observed that nut consumption was associated
with a lower risk of hypertension .
A study published in 2015 observed that tree nut intake was associated with
a decrease in total cholesterol, LDL “bad” cholesterol and triglycerides. It
also asserted that nut consumption in general, rather than just a specific
type, was the major reason for the decrease . According to another study,
walnuts may improve endothelial function, decrease both oxidative stress
and some markers of inflammation, and increase cholesterol efflux .
There have been some scientific studies on dried fruits and cardiometabolic
risk factors suggesting that they can lower the postprandial insulin response,
modulate sugar absorption (Glycemic Index), promote satiety and have a
beneficial effect on blood pressure , . A 2009 study observed that simply
replacing one unhealthy snack per day with fruits, dried fruits or unsalted
nuts is associated to a lower cardiovascular risk and is estimated that may
prevent approximately 6,000 cases of CVD per year in the UK .
Weight Control
Nuts not only offer nutritional benefits, but may promote satiety. This is especially
important as obesity rates continue to rise across developed nations.
Nuts have a high energy content, but a 2003 study found that nut
consumption is not associated with higher body mass index compared with
non-nut consumers .
Several lines of evidence show that nuts have high satiety properties. In
fact, long-term nut consumption is associated with lower weight gain and
overweight/obesity .
Type 2 Diabetes
The number of people with diabetes has risen from 108 million in 1980
to 422 million in 2014 , becoming a serious public health problem. Some
studies have investigated the effect of nut consumption and the relation
with diabetes. In particular, a 2011 PREDIMED study observed a reduction
on the diabetes incidence of 52%, when two groups supplemented, one
with olive oil and the other one with 30 g of nuts (1 oz) per day (a mix of
walnuts, almonds and hazelnuts) were compared with the control group .
Some studies suggest that dried fruit consumption is good for people who
have diabetes. A study by Louisville Metabolic and Atherosclerotic Research
Center observed that consuming raisins as an alternative to processed snacks
had a significant 23% reduction in postpandrial glucose levels .
Gastrointestinal Function
Dried fruits are well-known sources of dietary fiber, which has a direct effect
on gastrointestinal function. In fact, in 2013, prunes were granted a specific
EU health claim for their contribution to digestive health. The permitted
health claim reads: “Dried plums/prunes contribute to normal bowel function”.
Eating 100 g of prunes (3.5 oz, 8-12 pieces) daily gives the effect of
favourable digestive health and provides more than 19% of the daily recommended
intake of fibre.
There is also scientific evidence that suggests that prunes may improve stool
frequency and consistency in cases of constipation .
Osteoporosis
Osteoporosis is a debilitating disorder that affects both men and women.
Aside from existing drug therapies, certain lifestyle and nutritional factors
are known to reduce the risk of osteoporosis. Among nutritional factors,
recent observations suggest that prunes might be effective in both preventing
and reversing bone loss .
In addition, a 2011 study suggests that prunes may improve the bone mineral
density in postmenopausal women .
About the International Nut & Dried Fruit Council
The International Nut & Dried Fruit Council (INC) members include
more than 700 nut and dried fruit-sector companies from over 70 countries.
INC is the international organization of reference regarding health, nutrition,
statistics, food safety, international standards and regulations relating
to nuts and dried fruits.
