Can something as small as a handful of nuts each day really make a big difference to your health?
According to a group of researchers from Imperial College London and other institutions, the answer is yes.
In a large research review, scientists looked at how eating nuts affects the chances of getting major diseases like heart problems, cancer, and diabetes. They also studied how nut consumption might affect the risk of dying early.
What they found was surprising and exciting. Eating just 20 grams of nuts every day—about one small handful—can lower your risk of heart disease by nearly 30%. It also reduces your risk of cancer by about 15% and your chances of dying early by 22%.
And that’s not all. The same small amount of nuts could cut the risk of dying from breathing-related illnesses, such as respiratory disease, by half. It might also reduce the chance of getting diabetes by nearly 40%. These are major health issues, and the idea that such a simple daily habit could help prevent them is something worth paying attention to.
To come to these conclusions, the research team combined data from 29 different studies. Together, these studies included up to 819,000 people.
Among them were over 12,000 cases of heart disease, 9,000 strokes, 18,000 cases of cancer and other cardiovascular diseases, and more than 85,000 recorded deaths. The connection was clear: people who ate nuts regularly were less likely to get sick or die early.
What’s also interesting is that it didn’t really matter what kind of nuts people ate. The studies included tree nuts like almonds, walnuts, and hazelnuts, as well as peanuts, which are actually legumes. The health benefits were similar no matter the type.
So, what is it about nuts that makes them so healthy? Nuts are rich in nutrients that help protect the body. They contain plenty of fiber, which is good for digestion and can help reduce cholesterol.
They are also packed with magnesium and healthy fats, especially polyunsaturated fats that are known to be good for the heart. Some nuts, like walnuts and pecans, also have lots of antioxidants. These help protect your cells from damage and might reduce the risk of cancer.
Even though nuts are high in fat, the kind of fat they contain is mostly the healthy kind. They also provide a good amount of protein and fiber, which help keep you full and satisfied. Some studies have even suggested that eating nuts may help people avoid gaining weight over time.
Interestingly, eating more than 20 grams of nuts a day didn’t seem to bring extra benefits. So, just one small handful a day might be all you need to get these positive effects.
The study was led by Dagfinn Aune and published in the journal BMC Medicine. It’s a great example of how small changes in our daily habits—like eating a few nuts—can have a big impact on our long-term health.
With so many people looking for simple ways to stay healthy, this research offers an easy and natural option that could help many live longer and healthier lives.
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