The power of nuts: a handful a day keeps diseases at bay

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Nuts: Small but Mighty

In a recent study by scientists from Imperial College London and other institutions, an exciting discovery was made: a handful of nuts a day can significantly reduce the risk of various diseases.

If you thought nuts were just tasty snacks, it’s time to think again!

Nuts and Your Health

These researchers reviewed several studies on nut consumption and disease risk.

They found that eating just 20g of nuts a day (about a handful) could have substantial health benefits. These nuts could be any type – from walnuts to hazelnuts and even peanuts, which are technically legumes.

Reducing Risk of Major Diseases

So what kind of benefits are we talking about? Quite impressive ones, actually! Eating a handful of nuts each day can cut the risk of coronary heart disease by nearly 30%.

It can also lower the chance of getting cancer by 15% and the risk of premature death by 22%.

Breathe Easier and Fight Diabetes

But that’s not all! The nut eaters in the study also had a 50% lower risk of dying from respiratory disease.

They were also nearly 40% less likely to die from diabetes. The study involved a massive number of people – up to 819,000 – making these results particularly compelling.

Why Are Nuts So Beneficial?

Nuts are power-packed with nutrients that our bodies need.

They’re high in fiber, magnesium, and polyunsaturated fats, which are great for reducing the risk of cardiovascular disease and lowering cholesterol levels.

Some nuts, like walnuts and pecans, are rich in antioxidants that fight oxidative stress, potentially reducing cancer risk. Despite being high in fat, nuts are also packed with fiber and protein.

Some studies even suggest that nuts might help reduce the risk of obesity over time.

Is More Better?

However, don’t go overboard with your nut intake! The study found that eating more than 20g of nuts per day didn’t provide any extra health benefits. So, moderation is key.

In conclusion, making nuts a regular part of your diet can be a simple way to boost your health and ward off various diseases. So, why not add a handful of mixed nuts to your daily routine?

Remember, if you’re interested in nutrition and health, be sure to check out recent studies on topics like the link between vitamin B9 deficiency and higher dementia and death risk, and the effects of diet on heart disease patients.

The study, conducted by Dagfinn Aune and colleagues, was published in the prestigious journal BMC Medicine. Your health is in your hands, so make those small changes that could have a big impact!

If you care about nutrition, please read studies about how the Mediterranean diet could protect your brain health, and the best time to take vitamins to prevent heart disease.

For more information about health, please see recent studies about plant nutrients that could help reduce high blood pressure, and these antioxidants could help reduce dementia risk.