A recent study led by researchers from Imperial College London suggests that eating a small handful of nuts daily—about 20 grams—can significantly reduce the risks of several serious diseases, including heart disease, cancer, and diabetes.
This amount, roughly equivalent to a small snack portion, was associated with major health benefits.
The researchers reviewed data from 29 previous studies involving up to 819,000 participants. These studies covered more than 12,000 cases of coronary heart disease, 9,000 strokes, 18,000 instances of cardiovascular disease or cancer, and over 85,000 deaths.
The analysis revealed that regular nut consumption was consistently linked to lower disease risks:
- A 30% reduction in the risk of coronary heart disease.
- A 15% decrease in cancer risk.
- A 22% lower risk of premature death.
- A 50% reduction in deaths caused by respiratory diseases.
- A nearly 40% drop in diabetes risk.
The study included various types of nuts, such as tree nuts (e.g., hazelnuts, walnuts, pecans) and peanuts (technically legumes). The health benefits were similar regardless of whether participants consumed tree nuts, peanuts, or a combination of both.
Why Are Nuts So Healthy?
Nuts are packed with nutrients that can help protect against many chronic diseases. They are rich in:
- Fiber: Helps with digestion and may reduce the risk of obesity and cardiovascular problems.
- Magnesium: Supports heart health and helps regulate blood pressure.
- Polyunsaturated fats: Beneficial fats that can lower cholesterol levels and reduce heart disease risk.
- Antioxidants: Found in nuts like walnuts and pecans, these compounds help fight oxidative stress, potentially lowering the risk of cancer.
Although nuts are high in fat, they are also high in protein and fiber, which can help with satiety. Some evidence suggests that eating nuts may even help reduce the risk of obesity over time.
Is More Always Better?
Interestingly, the study found that eating more than 20 grams of nuts per day did not seem to provide additional health benefits. This suggests that moderate daily intake is sufficient for maximizing health outcomes.
Practical Takeaway
Incorporating a small handful of nuts into your daily diet could be a simple and effective way to improve your overall health.
Whether you enjoy almonds, walnuts, hazelnuts, or peanuts, this nutrient-rich snack can contribute to a lower risk of heart disease, cancer, and other life-threatening conditions. However, as with any food, balance is key, and there’s no need to overconsume.
This study, conducted by Dagfinn Aune and colleagues, was published in BMC Medicine and highlights the importance of small dietary changes in supporting long-term health.
If you care about heart health, please read studies about how drinking milk affects risks of heart disease , and herbal supplements could harm your heart rhythm.
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