[ti:Eat Nuts to Stay Healthy]
[ar:Anna Matteo]
[al:Health & Lifestyle report]
[by:www.21voa.com]
[00:00.00]From VOA Learning English, this is the Health & Lifestyle report.
[00:05.54]People have long known that nuts are part of a healthy diet. 
[00:11.92]However, scientists in the Netherlands recently found 
[00:17.05]that you do not need to eat many to get all the health benefits.
[00:22.19]The researchers found that eating a handful of nuts or peanuts every day 
[00:28.90]is linked to a lower risk of death from several major diseases.
[00:34.20]Piet van den Brandt, a professor 
[00:37.68]of epidemiology at Maastricht University, led the research. 
[00:42.96]He says that eating nuts protects the health of both men and women.
[00:48.88]"Nut intake seemed to be protective for both men and women, 
[00:55.30]and that was on total mortality ¨C any cause of death."
[01:00.28]Professor van den Brandt adds that you do not need 
[01:04.17]as many nuts as health experts earlier suggested.
[01:08.76]"What we found is that the beneficial effect(s) of nuts 
[01:12.84]and peanuts is already apparent at a lot lower levels 
[01:16.46]of intake than has been suggested before."
[01:19.27]About 10 grams a day is enough to get the full health benefits of nuts. 
[01:25.29]That is about an average-sized handful.
[01:28.74]Nuts are high in fat and calories. 
[01:32.62]So, eating a handful before dinner can help you to eat less. 
[01:38.10]But eating too many can ruin your appetite altogether.
[01:42.93]However, the researchers found that many peanut butters 
[01:47.63]did not give the same health benefits as plain peanuts. 
[01:52.06]That is because most peanut butters contain added oils and sugars.
[01:58.13]Also, when choosing nuts to eat, avoid those stored or roasted in oil. 
[02:04.60]Dry-roasted is better but still the high temperatures can kill the healthy nutrients. 
[02:11.78]Nuts are most healthy if you eat them raw.
[02:16.19]Not all nuts are created equal
[02:19.58]Nuts differ in their fat and nutrient content.
[02:24.01]Almonds are among the least fatty nuts. 
[02:27.69]Almonds also have calcium and are high in Vitamin E. 
[02:33.16]Vitamin E helps to protect the body from disease. 
[02:37.19]And it's good for skin and eyes.
[02:40.64]Chestnuts are the nut with the least fat and fewest calories. 
[02:46.46]Chestnuts are rich in carbohydrates and fiber. 
[02:50.56]And in their raw form, chestnuts are a good source of vitamin C. 
[02:56.39]Roasted chestnuts are a popular treat in the winter.
[03:01.06]If you do not eat meat, cashews are a good substitute. 
[03:06.85]Cashews have lots of protein and minerals, like iron and zinc. 
[03:12.61]They also have the mineral magnesium, which may help to improve memory.
[03:19.25]Walnuts are loaded with antioxidants, 
[03:24.24]compounds that may help protect against cancer. 
[03:28.29]They are also loaded with heart-friendly fats and omega-3s. 
[03:35.20]So, walnuts are a good choice for people who do not eat fish.
[03:40.84]Pecans are good if you want to feel less tired 
[03:45.17]and pistachios can help balance your hormone levels.
[03:49.65]And that's the Health & Lifestyle report.
[03:52.69]I'm Anna Matteo.
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