Variety is the name of the game

Introduction

When you look at a nutrient profile of nuts, you can readily see a wide variation in the amounts and contents of different nutrients. It definitely gives you the impression that nuts are designed to be alternated in the diet to gain from the full array of benefits. Nuts are a good source of minerals. They also contain fats. Some nuts contain a much higher ratio of omega 6 oils which tend to be pro inflammatory. Other nuts contain a higher ratio of omega-3 oils which are more anti-inflammatory.

Mix it up

Some examples of the wide variation of vitamins, minerals and essential fatty acids found in nuts are as follows:

Almonds- Highest in Calcium, Riboflavin (Vit B2) and Vitamin E (Alpha and Beta Tocopherol). Unfortunately however, almonds have the worst Omega 3 to 6 ratio of 2,028:1

Walnuts- Have the best Omega  3 to 6 ratio of 4:1 and very high in Gamma and Alpha Tocopherol

Pecans- Highest in Vitamin E (Gamma Tocopherol) and Beta Cryptoxanthin

Hazelnuts- Highest in Vit C, Lutein and Zeaxanthin

Brazil Nuts– Highest in Magnesium and Selenium

Pistachios- Highest in Potassium, Vit A and very high in Gamma Tocopherol

Macadamias- Highest in Monounsaturated fat, and Thiamine (Vit B1)

Pine Nuts- Highest in Vit K

Peanuts (not actually a nut, but a legume)- Highest in Folate

 

The bottom line is that nuts, just like vegetables, berries, fruit, meats and seeds all have different profiles of vitamins, minerals, trace minerals, phytonutrients, amino acids and fats. All foods found in nature are designed to be eaten in variety. That gives a person the broadest spectrum of nutrients to cover all of a person’s health care bases. It also prevents the body’s immune system from developing a sensitivity reaction to the proteins in the food from having that food in the diet too repetitively. A good game plan is to eat a handful of a different type of nut every day. My daily “treat” is to eat a handful of nuts with a small piece of dark chocolate. YUM!

This study, conducted at the Boston University School of Medicine, drew 1,092 participants from the landmark Framingham Heart study group. All of the participants had been assessed eight years earlier, during one of the regular Framingham Heart Study follow-up visits. At that time, all were determined to be free of dementia, and all had their homocysteine levels measured.

The researchers then assessed the group’s current status, both in terms of mental state and homocysteine levels. A committee of neurologists and neuropsychologists examined each participant; 111 were diagnosed with Alzheimer’s or another form of dementia. And when they compared prior and current homocysteine levels against those diagnoses, they came up with some very useful data.

Homocysteine is an amino acid that can be measured in a simple blood test. Most doctors consider a level of 12 micromoles per liter or less to be “normal.” In this study, the researchers found that for every five micromoles per liter increase in homocysteine levels, the risk of developing Alzheimer’s increased 40 percent. When homocysteine levels climbed in the highest quartile (greater than 14 micromoles per liter), the risk of developing AD or some other form of dementia DOUBLED.

The strongest association was found in participants who had high homocysteine levels at the earliest reading – a full eight years before dementia or AD was diagnosed – AND in the current reading as well. As the authors comment, “[these findings] …suggest that the elevation in the homocysteine level preceded the onset of dementia.” So keeping your homocysteine levels in check now may protect you from developing Alzheimer’s in the future.

What can you do NOW to lower your homocysteine level and decrease your risk of AD?

Homocysteine is considered one of the most important markers for cardiovascular disease – and more and more research is linking it with other diseases as well, including fibromyalgia, chronic fatigue syndrome, and, as this study supports, Alzheimer’s disease and dementia.

You can lower your homocysteine level – through supplementation with B6, B12 and folic acid. We have a wonderful product specifically formulated to lower homocysteine levels.

 

If you haven’t already, have your homocysteine levels checked NOW. If you find that your level is high, take steps immediately to correct it. We’ve known for awhile that it was a great step to protect your heart – now we know it’s a great way to protect your mind, as well.

Should we lower cholesterol as much as possible- BMJ 2006