A recent study led by researchers from Imperial College London has uncovered significant health benefits associated with eating a modest amount of nuts each day.
The study found that consuming at least 20 grams of nuts daily—roughly a small handful—can substantially reduce the risk of several major diseases, including heart disease, cancer, and respiratory illnesses.
The research team reviewed a wide range of studies on nut consumption and its impact on health, analyzing data from 29 different studies that collectively included up to 819,000 participants.
These studies covered more than 12,000 cases of coronary heart disease, 9,000 cases of stroke, 18,000 cases of cardiovascular disease and cancer, and over 85,000 deaths. The analysis revealed a clear link between regular nut intake and reduced risks of various diseases.
According to the findings, eating around 20 grams of nuts daily can reduce the risk of coronary heart disease by nearly 30%, lower the risk of cancer by 15%, and decrease the risk of premature death by 22%.
Additionally, nut consumption was associated with a 50% reduction in the risk of dying from respiratory diseases and a 40% reduction in the risk of developing diabetes.
The study included various types of nuts, such as hazelnuts, walnuts, and peanuts.
Interestingly, even though peanuts are technically legumes, the health benefits observed were similar whether the nuts consumed were tree nuts or peanuts. This suggests that the beneficial effects are broadly consistent across different types of nuts.
Nuts are packed with nutrients that are likely responsible for these health benefits. They are rich in fiber, magnesium, and polyunsaturated fats—nutrients known to support cardiovascular health and reduce cholesterol levels.
Some nuts, particularly walnuts and pecans, are also high in antioxidants, which help combat oxidative stress and may contribute to lowering cancer risk.
Despite their high fat content, nuts are also a good source of protein and fiber, which can promote satiety and help manage body weight.
There is even some evidence suggesting that regular nut consumption might reduce the risk of obesity over time, as the combination of fiber and protein can help people feel fuller for longer.
The researchers did note, however, that while consuming 20 grams of nuts daily offers significant health benefits, eating more than this amount did not show a further increase in positive health outcomes. This indicates that a moderate intake of nuts is sufficient to reap the health benefits.
This study, published in BMC Medicine and conducted by Dagfinn Aune and colleagues, provides strong evidence that including a small serving of nuts in your daily diet could be a simple yet effective way to improve overall health and reduce the risk of major diseases.
As more people look for easy and natural ways to enhance their well-being, adding a handful of nuts to their diet may be a particularly beneficial and accessible strategy.
If you care about heart health, please read studies that yogurt may help lower the death risks in heart disease, and coconut sugar could help reduce artery stiffness.
For more information about health, please see recent studies that Vitamin D deficiency can increase heart disease risk, and results showing vitamin B6 linked to lower death risk in heart disease.
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