A new study from Imperial College London and other research centers has found that eating just a small amount of nuts each day—about 20 grams, or one handful—can greatly lower the risk of serious diseases like heart problems, cancer, and even early death.
This finding comes from a large review of past research. The team looked at 29 studies that followed the health of up to 819,000 people. They wanted to see how nut consumption affected long-term health.
The results were impressive. People who ate at least 20 grams of nuts each day were much healthier than those who didn’t. Their risk of dying early from any cause dropped by 22%. Their chances of getting coronary heart disease, which can cause heart attacks, dropped by 30%. Cancer risk went down by 15%.
Nuts also helped protect against other deadly conditions. The risk of dying from breathing-related illnesses, like asthma or lung infections, was cut in half. And the chance of dying from diabetes dropped by nearly 40%.
These results are important because heart disease, cancer, and diabetes are among the top causes of death in the world.
The study didn’t focus on just one type of nut. It included many kinds, like almonds, walnuts, hazelnuts, pecans, and even peanuts. Although peanuts are technically not true nuts (they are legumes), they still offered the same health benefits. Whether people ate tree nuts, peanuts, or a mix of both, the results were positive.
So, why are nuts so good for you? Nuts are full of healthy fats, especially polyunsaturated fats, which help keep your heart healthy. They also contain fiber and magnesium, which help lower cholesterol and blood pressure. Some nuts, like walnuts and pecans, have high levels of antioxidants. These protect your cells and may help prevent cancer.
Some people think nuts are unhealthy because they contain fat. But most of the fat in nuts is the healthy kind. Plus, nuts are filling because they have both protein and fiber. This can help people avoid overeating and may even prevent weight gain. In fact, some research shows that people who eat nuts regularly are less likely to become obese.
Interestingly, the study found that eating more than 20 grams of nuts per day didn’t provide much extra benefit. This means you don’t need to eat a lot. Just one handful a day is enough to improve your health.
The study was led by Dagfinn Aune and published in the journal BMC Medicine. It offers a simple and encouraging message: if you want to live longer and healthier, try adding a handful of nuts to your daily routine. It’s a small change that could make a big difference.
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