A little nuts daily can help you beat heart disease and cancer

Harold Mandel's picture
Nuts

Researchers say eating just a handful of nuts daily lowers the risk of many serious diseases.

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Nuts are a delicious and healthy food. The health benefits of eating nuts are actually incredibly good. Eating nuts daily in even small amounts can help you prevent many serious diseases.

People who eat just 20g of nuts daily have a decreased risk of cancer, heart disease and other diseases

Imperial College London reports that eating just a handful of nuts daily lowers the risk of many illnesses. Researchers say people who eat just 20g of nuts daily have a decreased risk of cancer, heart disease and other diseases.

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20g of nuts is equivalent to a handful. Eating just this amount of nuts daily can lower your risk of cancer by about 15 percent, your risk of coronary heart disease by about 30 percent, and your risk of premature death by about 22 percent. There is also a significantly lower risk of dying from respiratory disease and diabetes in people who consume a handful of nuts daily. If people consumed on average greater than 20g of nuts daily there was little evidence of more improvement in health outcomes.

Health benefits from eating just a small amount of nuts are remarkable

This study was led by researchers associated with Imperial College London and the Norwegian University of Science and Technology. The researchers found that eating nuts was associated with a significant decrease in disease risk. The health benefits from eating just a small amount of nuts are remarkable. All kinds of tree nuts, such as walnuts and hazel nuts, and peanuts, were included in this study.

Study co-author Dagfinn Aune, who is from the School of Public Health at Imperial College London, says nuts are high in fiber, magnesium, and polyunsaturated fats. These nutrients are helpful for lowering cardiovascular disease risk and reducing cholesterol levels. Many nuts such as pecan and walnut are also high in antioxidants, which can help fight oxidative stress and possibly lower cancer risk.

This study has been published in the journal BMC Medicine. Researchers have determined daily intake of just a handful of nuts is associated with lower risk of cancer, cardiovascular disease, and all-cause mortality, and mortality from diabetes, respiratory disease, and infections. You sure can get a powerful positive health impact from eating just a small amount of nuts daily.

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