Nuts&seeds

Scientific studies (review articles) on the relationship between nuts&seeds and disease prevention:
One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of randomized, placebo-controlled double blind clinical trials (RCTs) will answer the following question:
"Do taking dietary supplements make sense?" Yes for a positive conclusion and no for a negative conclusion.

One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of (prospective) cohort studies or case-control studies will answer the following question:
"Should I change my diet?".

1. Nut consumption does not increase adiposity
2. Peanut butter consumption may reduce type 2 diabetes
3. High consumption of cruciferous vegetables, citrus fruits, garlic and tomatoes may reduce colorectal cancer
4. Tree nuts reduce cancer mortality
5. Daily 20 grams tree nuts reduces cancer of the digestive system
6. Consumption of tree nuts decreases HOMA-IR and fasting insulin levels
7. Cashew consumption improves triglyceride levels
8. Pistachio supplementation lowers BMI without increasing body weight
9. Whole grains, fruit, nut, legume consumption reduce adiposity risk
10. 50 g/d almond decreases causally bad cholesterol in patients with type 2 diabetes
11. 25-200 g/d peanuts may causally reduce total cholesterol levels
12. Peanut consumption more than 12 weeks increases good cholesterol
13. Tree nuts reduce risk of metabolic syndrome
14. Walnut-enriched diet reduces cholesterol and triglyceride levels
15. Up to 12g/day nut consumption is associated with reduced all-cause and coronary heart disease mortality
16. Whole flaxseed supplementation in doses ≥30 g/d during ≥12 weeks has positive effects on body composition in overweight participants
17. Sesame consumption reduces systolic blood press
18. Flaxseed supplementation decreases plasma lipoprotein(a) levels

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• A nut is defined botanically as a fruit composed of a hard shell and a seed, where the shell does not open to release the seed.
• Nuts are very often high in nutrients because they are the source of energy for the new plant.
• Nuts contain moderate amounts of protein (9-20%) and, with the sole exception of chestnuts, also contain large quantities of fat (49-74% total fat). However, this fat is mostly monounsaturated or polyunsaturated fat.
  Not all fat is bad for you; only saturated fat and trans fat are bad.
• Many nuts are good sources of vitamins E and B₂ and are rich in protein, folate, fiber and essential minerals such as magnesium, phosphorus, potassium, copper and selenium.
• The most common nuts in human nutrition are almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.
• A health-promoting daily intake of 30-50 grams of nuts is about one small handful.
  30 g of nuts corresponds to approximately:
  • 20 almonds
  • 15 cashews
  • 20 hazelnuts
  • 15 macadamias
  • 15 pecans
  • 2 tbsp pine nuts
  • 60 pistachios in shells (30 g of
  • ernels)
  • 10 whole walnuts or 20 walnut halves
  • a small handful of mixed nuts
• Tree nut allergy is one of the most common food allergies in children and adults. Tree nuts can cause a severe, potentially fatal, allergic reaction (anaphylaxis).
• Seeds are high in fiber, vitamin E and monounsaturated fats.
• One serving size of nuts is 1/4 cup, or 1 oz. This is about 160-200 calories, depending on the type of nut.
• Most nuts have an FDA-approved health claim that states, "scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease”.