Taking the nutty path to health

Tony Blair munches through a daily supply of pistachios and Dame Kelly Holmes claims cashews were crucial in her securing her Olympic double gold. Nuts, it seems, are becoming Britain's nibble of choice, while sales of crisps, crackers and poppadoms are declining, as people react to fears of obesity.

Not only are nuts healthier and more natural than processed, deep-fried snacks, nutritionists also say they are natural wonder drugs that can help reduce the risk of breast cancer, heart disease and male infertility, as well as delay signs of ageing.

After winning the 800m and 1500m events in Athens, Dame Kelly confided: "Cashew nuts are my little secret." She claimed they helped to accelerate her powers of recovery so that her body was well prepared for its next test of speed and endurance. But it is not just Olympic athletes and prime ministers who benefit from the proteins, vitamins and minerals abundant in nuts.

Ursula Arens, a dietitian and spokesperson for the Dietetic Association, says: "Nuts are high in fat, but it is healthy fat because it is unsaturated. They should not be condemned as a snack food due to their high fat content. Brazil nuts are uniquely high in selenium, a nutrient needed by a potent antioxidant enzyme in the body. The antioxidant properties reduce the risk of heart disease and cancer, according to population data."

Selenium is a trace mineral found in the soil. It is absolutely essential for a healthy immune system, fertility and thyroid metabolism, but levels in British soil have become so low over the past few decades, due to intensive farming methods, that the amounts getting into the food chain have been adversely affected.

In Finland, where a national selenium fortification programme was introduced in 1985, white muscle disease of the heart - a major risk factor for heart disease - has been eradicated. In this country, the governmental Food Standards Agency has reported that there is an inverse relationship between selenium intake and mortality from cancer.

Brazil nuts were linked last year with a reduced risk of breast cancer in some women by scientists at the University of Illinois. They claim selenium interacts with a natural body chemical to offer protection against the disease.

Many more studies have pointed to the long-term health benefits of eating nuts. One showed that regular consumption could cut the risk of bladder cancer in half because of their high vitamin E content.

A study published in The Journal of Nutrition found that people who replaced half the fat in their daily diets with almonds experienced a drop in harmful LDL cholesterol of six per cent over six weeks.

Despite the high fat and calorie content of nuts, which is similar to the levels in crisps, there is evidence to suggest they can actually help with weight loss. The reason is their high protein content, which creates a feeling of satiety.

Sue Baic, a registered dietitian and lecturer in nutrition at Bristol University, says: "Eating massive amounts of nuts will build up calories. But if they are eaten as a snack in small quantities, they can help people who are watching their weight, because they are more satisfying to the appetite than chocolate or crisps."

Eating nuts may also help to delay the ageing process. Monica Grenfell, a nutritionist and author of Fabulous in a Fortnight, says: "Nuts are good for your looks. Almonds, particularly, are high in vitamin E, which prevents wrinkles and influences how you age. They should be eaten as part of a balanced diet, incorporated with five fruit and vegetables a day.

The 201 million nuts market grew by 11.6 per cent last year, as health-conscious shoppers bought 0.4 per cent fewer crisps and 4.4 per cent fewer crackers than in 2003, according to research analysts TNS.

- INDEPENDENT