Healthy Foods Deliver Defense Against Cancer and Heart Disease (2024)

ALBANY,Ga., Feb. 21, 2024 /PRNewswire/ -- It's ascientific fact. The human body requires nutrient-rich foods foroptimal health and wellness. The vitamins and minerals in"good-for-you" nourishment provide energy for daily living, helpthe body grow and repair and can prevent diet-related illnesseslike cancer and heart disease.

Making smart choices about what to eat hasan impact on every body – whether you're young, old or inbetween.

"Food can truly be medicine since it's what the body is builton. Making smart choices about what to eat has an impact on everybody – whether you're young, old or in between," says Dr.Samara Sterling, a nutritionscientist and research director with The Peanut Institute. "Oneeasy food to incorporate into a healthy diet is peanuts. They are apowerful weapon because studies have found that a daily serving candeliver significant short- and long-term benefits, including theprevention of chronic diseases."

Fighting Heart Disease
According to the Centers forDisease Control and Prevention, heart disease is the leading causeof death in the United States,followed by cancer.

There are a number of factors that can increase the risk ofdeveloping heart disease, including high blood pressure, highcholesterol, obesity and diabetes. And, while they may be small,peanuts pack a punch since they are a good source ofmonounsaturated fats, which have been linked to lowering bloodpressure levels.¹

A 2022 study from the University of South Australia found consuming lightly saltedpeanuts twice a day before meals led to weight loss, lowered bloodpressure and improved fasting glucose levels.² Inaddition, according to a 2014 study from Purdue University, the benefits peanuts provide forblood pressure are seen regardless of whether peanuts wereflavored, salted or unsalted. ³

Controlling Cholesterol the Natural Way
High LDLcholesterol, known as "bad" cholesterol, can lead to plaquebuild-up in the arteries, making it harder for them to carry bloodto the heart.

Peanuts are naturally cholesterol free and have healthy mono-and polyunsaturated fats, like those in olive oil andavocados,that help raise levels of HDL (aka "good")cholesterol to improve overall cholesterol levels.⁴

In fact, a one ounce serving of peanuts contains 19 vitamins andminerals, many of which fight heart disease, including vitamin E,folic acid, niacin, magnesium, vitamin B6, zinc, copper andpotassium.

Managing Weight
For many, extra weight is a constantbattle and snacking can add unwelcome pounds.

However, mindful snacking can, in some cases, be beneficial. A2015 study of Mexican American school-age children found thatswapping unhealthy snacks for peanuts or peanut butter can supportdecreases in body mass index (BMI) and improve overallhealth.⁵

"Peanuts are a smart choice because they deliver satiety. Theyare high in three macronutrients – protein, fiber and healthymonounsaturated and polyunsaturated fats – so they provide afeeling of fullness longer," explains Dr. Sterling.

Preventing or Controlling Diabetes
For those who areworried about diabetes, peanuts and peanut butter are consideredlow GI foods, which means they release sugar more gradually intothe bloodstream. This can help prevent blood sugar spikes that leadto "crashing."

Overall, eating healthy low GI foods can significantly reducethe risk of developing type 2 diabetes. A 2016 study fromHarvard University showed thatsubstituting a serving of animal protein for a serving of plantprotein like peanuts and peanut butter significantly reduced riskof type 2 diabetes.⁶

Nourishing the Fight Against Cancer
Consuming nuts hasshown a significant association with a reduced risk for cancer andcancer mortality.

A number of studies have investigated the link between peanutsand their cancer-fighting powers:

• A 10g daily increase in nut consumption has been related to a20% reduction in overall cancer mortality.⁷
• Peanut/tree nut intake has been associated with 84% lower oddsof breast cancer when comparing participants who consumed the mostto those who consumed the least.⁸
• In a 2008 study, participants who consumed the most nuts had a40% reduced risk of esophageal cancer compared to those whoconsumed none.⁹
• Peanut and tree nut consumption were associated with a reducedrisk of small cell carcinoma (a type of lung cancer) per 5g/dayincrement.¹⁰

Rather than one component working alone, it's believed that anumber of compounds found in peanuts band together in a synergisticway to help stop cancer cells from developing.¹¹ Two ofthese compounds are phytosterols and resveratrol.

Found naturally in high concentrations of plant oils, seeds andlegumes like peanuts, phytosterols offer an amazing array ofhealthy benefits. Research shows that in addition to inhibitingcolon, prostate and breast cancer cell growth, they can alsoprotect against heart disease.

In a study from the University of NewYork at Buffalo, phytosterols reduced prostate tumor growthby over 40%, and decreased risk of cancer spreading by almost50%.^{12, 13}Used by plants to protect themselvesagainst diseases, this phytochemical demonstrates anti-cancerproperties. Some studies have shown that resveratrol may bebeneficial for colorectal, prostate, brain and bladdercancers.^14-17

It's also been noted that resveratrol has been used inconjunction with radiation and certain chemotherapy treatments toincrease the effectiveness and potentially reduce side effects.

"There are ways to stack the deck in favor of good health," saysDr. Sterling. "Nutritious eating, along with exercise andsufficient rest, can lead to a longer life with fewer healthproblems."

For the more health news and peanut recipes, visitPeanutInstitute.comor follow Facebook, Twitter, Instagram,LinkedInand Pinterest.

Based in Albany, Ga., ThePeanut Instituteis a non-profit organization supportingnutrition research and developing educational programs to encouragehealthful lifestyles that include peanuts and peanut products. ThePeanut Institute pursues its mission through research programs,educational initiatives and the promotion of healthful lifestylesto consumers of all ages. As an independent forum, The PeanutInstitute is uniquely positioned to work with all segments of thefood industry, the research community, academia, consumerorganizations and governmental institutions.

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SOURCE The Peanut Institute