Eating nuts could lower your risk of certain diseases

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Nuts are a tasty treat. And they're good for your health, according to a new study published in The American Journal of Clinical Nutrition, which found that nuts might lower the amount of inflammatory biomarkers in your body. This is good news because inflammatory biomarkers are associated with higher risk of cardiovascular disease and type 2 diabetes.

Researchers from Brigham and Women’s Hospital (BWH), Harvard, and the Dana-Farber Cancer Institute completed the study of 5013 participants.

They first used food-frequency questionnaires to determine how often the participants ate peanuts and other nuts. Then they used blood tests to determine levels of inflammatory biomarkers in the participant's systems. These were C-reactive protein (CRP), interleukin 6 (IL6), and tumor necrosis factor receptor 2 (TNFR2).

Their results showed that those who ate more nuts showed lower amounts of inflammatory biomarkers. They also found that the most health benefits showed up when people consumed nuts at least five times a week. People who replaced red meat, processed meat, eggs, or refined grains with nuts had significantly lower levels of CRP and IL6.

Ying Bao, study author and epidemiologist at the BWH Channing Division of Network Medicine, notes that there is still some confusion about the effects of diet on inflammation in the body, but their the results look promising.

“Population studies have consistently supported a protective role of nuts against cardiometabolic disorders such as cardiovascular disease and type 2 diabetes, and we know that inflammation is a key process in the development of these diseases," said Bao.

In addition, nuts are well-known sources of protein, as well as unsaturated fats that are known to lower cholesterol levels. They also have fiber, which helps play a role in diabetes prevention, Vitamin E, which helps stop plaque from building up in arteries, and a wealth of other beneficial substances like plant sterols and fatty acids.

So next time you need a snack, reach for peanuts or any kind of nut for that matter. 

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