Nuts are an excellent source of protein, unsaturated fat, fiber, minerals, vitamins, and phytochemicals. The consumption of a combination of three different nuts, in a portion of 42 grams per day, is associated with significant health benefits. They contribute to lowering cardiovascular risk, and provide control of metabolic syndrome and body weight. This is due to their high content of fiber and polyphenols. In addition, they provide prebiotic activity, modulate the composition of the intestinal microbiome – alter the populations of beneficial intestinal bacteria and eliminate pathogens. This is partly due to the content of ingredients with antioxidant potential.
Changes in the gut microbiome lead to metabolic changes in the intestinal tract and circulation. Tryptophan is an essential amino acid that is involved in the synthesis of serotonin – the “hormone of happiness”. About 90% of this hormone is formed by intestinal cells and released into the bloodstream. The process is regulated by the gut microbiome. In addition, it is an important element in the production of bioactive metabolites that are related to the regulation of immune functions. Disturbances in these metabolic pathways are characteristic of diseases such as diabetes, insulin resistance, cardiovascular disease, and dysregulation of the immune response. The presence of tryptophan metabolites provides a reduction in cardiovascular risk. In addition, they contribute to the prevention of diabetes and have anti-inflammatory and neuroprotective properties.
A study published in Nutrients found that eating a combination of three different nuts, including almonds, cashews, hazelnuts, macadamias, pecans, pistachios, and walnuts, as part of a low-calorie diet led to lower levels of inflammation in the body. Tryptophan metabolism was found to be impaired in obese patients. Regular consumption of the combination of three of the specified nuts leads to a significant reduction in blood pressure, which is a key element in the control of cardiovascular risk. Since these nuts are rich in tryptophan, this ensures higher levels of serotonin in the blood, which contributes to the regulation of mood, sleep, and digestion.
Tryptophan metabolites have valuable heart health benefits as they reduce inflammation, which is a leading cause of atherosclerosis and heart disease. This combination of nuts provides high levels of iron, magnesium, phosphorus, zinc, copper, and vitamin E. Pistachios are rich in phytosterols, potassium, and carotenoids, which contribute to good vascular health and maintain optimal blood lipid levels. Brazil nuts, on the other hand, contain selenium, which provides protection to the body against oxidative stress and contributes to maintaining good immune system health. Pecans are rich in copper, which is key to regulating blood sugar and maintaining thyroid health. Almonds are also valuable sources of high amounts of antioxidants, fiber, and protein. Studies have shown that including a serving of 42 grams of nuts per day in a weight loss diet contributes to optimizing the process of fat burning and weight loss.