Lipid Clinic, Endocrinology and Nutrition Service, Institutd'Investigacions Biomèdiques August Pii Sunyer, Hospital Clínic, Barcelona and Ciber Fisiopatología de la Obesidady Nutrición (CIBERobn), Instituto de Salud Carlos III (ISCIII), Spain.
Nutrients. 2010 Jul;2(7):652-682. doi: 10.3390/nu2070652. Epub 2010 Jun 24.
Nuts (tree nuts and peanuts) are nutrient dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. By virtue of their unique composition, nuts are likely to beneficially impact health outcomes. Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women. Limited evidence also suggests beneficial effects on hypertension, cancer, and inflammation. Interventional studies consistently show that nut intake has a cholesterol-lowering effect, even in the context of healthy diets, and there is emerging evidence of beneficial effects on oxidative stress, inflammation, and vascular reactivity. Blood pressure, visceral adiposity and the metabolic syndrome also appear to be positively influenced by nut consumption. Thus it is clear that nuts have a beneficial impact on many cardiovascular risk factors. Contrary to expectations, epidemiologic studies and clinical trials suggest that regular nut consumption is unlikely to contribute to obesity and may even help in weight loss. Safety concerns are limited to the infrequent occurrence of nut allergy in children. In conclusion, nuts are nutrient rich foods with wide-ranging cardiovascular and metabolic benefits, which can be readily incorporated into healthy diets.
坚果（包括树坚果和花生）是营养密集型食物，其基质复杂，富含不饱和脂肪酸和其他生物活性化合物：高质量的植物蛋白、纤维、矿物质、生育酚、植物固醇和酚类化合物。由于其独特的成分，坚果可能对健康结果产生有益影响。流行病学研究表明，坚果的摄入与男女冠心病和胆结石发病率的降低以及女性糖尿病的发生有关。有限的证据还表明对高血压、癌症和炎症有有益的影响。干预性研究一致表明，坚果的摄入具有降低胆固醇的作用，即使在健康饮食的情况下也是如此，而且越来越多的证据表明对氧化应激、炎症和血管反应性有益。血压、内脏肥胖和代谢综合征似乎也受到坚果摄入的积极影响。因此，很明显，坚果对许多心血管危险因素都有有益的影响。与预期相反，流行病学研究和临床试验表明，经常食用坚果不太可能导致肥胖，甚至可能有助于减肥。安全问题仅限于儿童中偶尔出现的坚果过敏。总之，坚果是营养丰富的食物，具有广泛的心血管和代谢益处，可以很容易地纳入健康饮食中。
