Eating nuts and fruits linked to reduced risk of depression

A healthy Mediterranean-like diet may dramatically cut the risk of becoming depressed. This was concluded by a recent Spanish study, where following the healthy Mediterranean diet was associated with 40 to 50% less chance of developing clinical depression. Eating plenty of fruits and nuts was linked to a 30 to almost 40% lower risk of getting depressed.

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Nuts can have a positive impact on high blood pressure

Daily nut consumption can lower the risk of hypertension. However a recent study did not prove that nut consumption can prevent the occurrence of this disorder completely. Hypertension – or high blood pressure – is a major public health problem as it is one of the underlying causes of the development of cardiovascular disease. Approximately 1 billion people worldwide suffer from hypertension, and in many European countries the number is still increasing.

Spanish researchers therefore investigated whether regular consumption of nuts could prevent development of hypertension. For over 4 years a total of 9,910 people were involved in this major research project. Information as to the systolic and diastolic blood pressure and the nut intake of all participants was gathered at the beginning of the study. Subjects were classified in 4 categories based on the frequency of nut intake: rarely/never, one to three times per month, once per week, and more than once per week.

No effect of nuts on hypertension
In the total study group, 542 new cases of hypertension were observed. People who frequently consumed nuts also reported a higher consumption of fruit, vegetable and fish, and less dairy and meat products compared to people who rarely consumed nuts. When taking into account the individual differences in the dietary patterns, the researchers could find no relation between nut consumption and the occurrence of hypertension.

Probable different effects between salted and raw nuts
The authors think that the expected missing association between nut consumption and the incidence of hypertension can be explained by the fact that in the analyses they did not make a distinction between the consumption of salted or unsalted nuts. The Spanish population generally consumes salted nuts, and salt is well known to have a negative effect on our blood pressure.

Source:
Martínez-Lapiscina E.H., Pimenta A.M., Beunza J.J., Bes-Rastrollo M., Martínez J.A., and Martínez-González M.A. Nut consumption and incidence of hypertension: The SUN prospective cohort. Nutrition, Metabolism and Cardiovascular Diseases; in press.

In the spotlight: Macadamias!

Origin
The macadamia nut was discovered around 1850 on the eastern coast of Australia by Dr. John Macadam. Originally the nut grew in Australia, New Zealand and Hawaii. Nowadays the nuts are also produced in countries such as Africa, Costa Rica and Guatemala.

Cultivation
The macadamia tree starts to produce commercial quantities of nuts after 7 to 10 years. The production can continue until the tree is up to 100 years of age. Macadamia trees prefer fertile, well-drained soils, and an optimum temperature of 25 degrees Celsius. The tree is highly susceptible to the very harmful root disease Phytophthora, and as its roots are very shallow it is also liable to be blown down in stormy conditions.

Nutritional aspects
Compared to other nuts the macadamia is very rich in fats. However, in total 88% of the total fats contained in the macadamia nut are (good) unsaturated fats. This is almost comparable with the fat content of olive oil. Due to the high content of unsaturated fats this nut can help in the reduction of excessive levels of cholesterol in our blood.

Skincare
Vitamin E, an antioxidant, is also present in high levels in the macadamia nut. Vitamin E is a well-known nutrient that can protect our skin against UV radiation and other damaging influences. The oil derived from the macadamia nut is therefore frequently used in skincare products.

More information about macadamia nuts >

Cooking with nuts: Tomato flan with macadamia and herb topping

Starter

8 servings

35 min

Preparation
• Preheat the oven to 180 degrees Celsius.
• Line a greased 28 cm flan form with the dough.
• Spread mustard on the flan base and sprinkle half of the grated cheese onto it.
• Cut the tomatoes into slices and lay them flat on the cheese.
• Sprinkle the remaining grated cheese onto the tomatoes.
• Sprinkle on the salt and pepper.
• Bake the flan for approx. 30 minutes in the preheated oven.
• Make a topping of the macadamia nuts and fresh herbs by chopping them fine and heap them in the middle of the flan.
• Serve the flan lukewarm or cold.

For more delicious recipes with nuts, go to the About Nuts website >

Starter – Serves 8
• 1 tin croissant dough
• 3 tbsp Dijon mustard
• 150 g grated cheese
• 600 g vine tomatoes
• freshly ground pepper and sea salt
• 50 g macadamia nuts, coarsely chopped
• fresh herbs, such as oregano, dill, chives, parsley
• olive oil

Nutritional values

Imprint

Editorial staff
Intersnack Group, Düsseldorf
Schuttelaar & Partners, The Hague

Editorial Board
Schuttelaar & Partners, The Hague

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