What nut is tops in antioxidants?
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by Aimee Keenan-Greene
A new scientific study says walnuts can lay claim to being a nearly perfect food.
The report, presented at the 241st National Meeting & Exposition of the American Chemical Society (ACS), says walnuts have a combination of higher quality antioxidants than any other nut.
Until now scientists had not compared both the amount and quality of antioxidants found in different nuts like walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans.
“Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts,” said Joe Vinson, Ph.D., who did the analysis. “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 also found the potency of antioxidants present in walnuts was highest among the nuts - 2 to15 times as potent as vitamin E. Vitamin E is well known for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease.
And all it takes, according to the report, is about 7 walnuts a day to get the potential health benefits.
“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.”
The ACS says nuts in general have an unusual combination of nutritional benefits. In addition to antioxidants they contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and are dairy- and gluten-free.
The 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, according to the ACS.
Despite their benefits, the ACS says nuts account for barely 8 percent of the daily antioxidants in the average person’s diet. Many people may be concerned about gaining weight from a food high in fat and calories. However, nuts contain healthful polyunsaturated and monosaturated fats rather than artery-clogging saturated fat.
In a 2009 U. S. study, nut consumption was associated with a significantly lower risk of weight gain and obesity the ACS reported.
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