Which Nuts Are Best for Cancer Patients?

Nuts and seeds contain a high number of heart-healthy components, such as protein, dietary fiber, monounsaturated fats, and polyunsaturated fat such as alpha-linolenic acid. Nuts and seeds also contain vitamins and minerals, such as vitamin E and magnesium.

Emerging data have suggested that inflammation and oxidative stress play a key role in cancer development. The antioxidant and anti-inflammatory properties of nuts may thus contribute to their cancer-fighting abilities.

• Antioxidant and anti-inflammatory effects: Antioxidants are free radical scavengers that help trap and neutralize highly reactive molecules before they can damage cells’ DNA and initiate the cancer process. Anti-inflammatory compounds reduce the formation of free radicals and inhibit cell signals that support and promote cancer development.
• Contains alpha-tocopherol: Alpha-tocopherol is a form of vitamin E that possesses antioxidant properties and is present in almonds, hazelnuts, and pine nuts.
• Contains gamma-tocopherol and tocotrienols: These are other forms of vitamin E present in pecans, pistachios, and walnuts that may provide stronger anti-inflammatory protection than alpha-tocopherol. Animal studies have reported that gamma-tocopherol decreases cancer cell growth.
• Contains selenium: Selenium is an essential component of several antioxidant enzymes and can be found abundantly in Brazil nuts.
• Flavonoids and phenolic acids: These are phytocompounds that influence gene expression and cell signaling and promote antioxidant and anti-inflammatory enzymes.
• Supports gut microbiota: Dietary fiber and certain phytocompounds nourish gut bacteria and support overwell health without being broken down by digestive enzymes.

Nuts and seeds can be added to main dishes, sauces, and soups or used as toppings for desserts. A few healthy ways to include nuts are as follows:

• As a topping to oatmeal and yogurt
• Added in salads to add crunch
• Tossed with stir-fried vegetables, pasta, or cooked grains, such as brown rice or quinoa
• Combined with other dried fruits for a snack

Because nuts are high in fat content, they are calorie-dense (about 160 to 200 calories in just one ounce). Since consuming generous portions can add up to excess calories, it is important to eat them in moderation.

• Plant-based foods
  • Carotenoids or carotenes: Red, orange, yellow, and some dark-green vegetables (spinach)
  • Polyphenols: Vegetables, tea, coffee, chocolate, apples, nuts, onions, berries, herbs, and spices
  • Allium compounds: Chives, onions, garlic, and leeks
• Dietary fiber
  • Whole grains and seeds: Barley, oats, Kamut, spelt, rye, bulgur, corn, and psyllium
  • Pulses and legumes: Beans, lentils, and split peas
  • Vegetables: Broccoli, carrots, beans, and tomatoes
  • Fruits: Berries
• Spices and condiments
  • Cinnamon
  • Turmeric
  • Garlic
  • Fatty fish
  • Salmon
  • Tuna
  • Mackerel
  • Sardines
• Oils
  • Olive oil