Researchers from Imperial College London and other institutions recently discovered that consuming at least 20 grams of nuts daily could significantly lower the risk of heart disease, cancer, and other health conditions.
The scientists analyzed 29 prior studies, collectively involving up to 819,000 individuals, including more than 12,000 cases of coronary heart disease, 9,000 cases of stroke, 18,000 instances of cardiovascular disease and cancer, and over 85,000 deaths.
Key Findings
The findings revealed that individuals who consumed at least 20g of nuts every day had a nearly 30% lower risk of coronary heart disease, a 15% lower risk of cancer, and a 22% lower risk of premature death.
Furthermore, an average daily consumption of at least 20g of nuts was associated with a 50% reduction in the risk of death from respiratory disease and a nearly 40% reduction in the risk of diabetes.
Interestingly, researchers found negligible evidence of further health improvement in individuals who consumed more than 20g of nuts per day on average, suggesting that this quantity might be optimal for obtaining the health benefits linked to nut consumption.
Variety of Nuts and Health Benefits
The study included all types of tree nuts, such as hazelnuts and walnuts, and peanuts – technically legumes. The results were consistent, regardless of the type of nut consumed.
Nuts owe their health benefits to their high nutritional value.
They are rich in fiber, magnesium, and polyunsaturated fats, which can reduce the risk of heart disease and lower cholesterol levels.
Some nuts, particularly walnuts and pecans, are high in antioxidants, which can combat oxidative stress and potentially lower cancer risk.
Although nuts are high in fat, they are also abundant in fiber and protein, and there is evidence to suggest that nuts may even reduce the risk of obesity over time.
Recommendations and Caution
This research contributes to the growing body of evidence supporting the health benefits of nut consumption.
Incorporating a handful of nuts into your daily diet could considerably enhance your overall health and lower the risk of several diseases.
It’s crucial to note, however, that while nuts are nutritious, they are also calorie-dense. Therefore, it’s essential to consume them in moderation as part of a balanced diet.
For those interested in heart health, consider reading studies about the optimal time to take vitamins to prevent heart disease and the unique appearance of the tongues of individuals with heart failure.
For more information about heart health, look into recent studies indicating that calcium supplements could harm heart health, and research findings showing that flu and COVID-19 vaccines might increase heart disease risk.
This study was conducted by Dagfinn Aune et al and published in the BMC Medicine journal.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and herbal supplements could harm your heart rhythm.
For more information about health, please see recent studies about how drinking milk affects risks of heart disease and cancer, and results showing mild thyroid diseases can lead to severe heart problems.
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