Advice: The research supporting nuts as important to the daily diet is strong, but people with nut allergies can find alternative foods that provide similar benefits.
, researchers assigned nearly 7,500 people at high risk of cardiovascular disease to either a low-fat diet or a Mediterranean diet supplemented with either extra-virgin olive oil or mixed nuts.After about five years of follow up, the Mediterranean diet supplemented with either extra-virgin olive oil or nuts reduced the risk of a major cardiac event by about 30 percent in comparison with the control group.
If you are among those who have been told they can’t eat nuts, I would advise additional specific testing. Tree nut allergy often is diagnosed in childhood and persists into adulthood, but an estimated 10 percent of children outgrow it over time, according to the AAAAI. We don’t have enough consumption of these seeds in our population to have a good, sustained look at long-term health effects. But, on the basis of the composition and function of seeds, we would expect benefits that are similar to those of nuts. Seeds are high in protein, unsaturated fatty acids and fiber, and they contain a good mix of vitamins and minerals.
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