Handful of nuts a day keeps the doctor away!

New research released this month found that eating a handful of nuts every day cuts the risk of a wide range of illnesses. Researchers at the Imperial College of London and the Norwegian University of Science and Technology concluded that people who eat around 20g (around a handful) of nuts on a daily basis have a lower risk of heart disease and cancer, as well as respiratory conditions, diabetes and infections. Munching on nuts reduced the risk of heart disease by nearly 30%, the risk of cancer by 15%, and the risk of premature death by 22%. Most of the reduction in risk was associated with an intake of approximately 15 to 20 grams per day, and no further reduction was noticed if the intake was increased.

“We found a consistent reduction in risk across many different diseases, which is a strong indication that there is a real underlying relationship between nut consumption and different health outcomes,” said Dr. Dagfinn Aune, the study’s co-author from the School of Public Health at Imperial College. “It’s quite a substantial effect for such a small amount of food.” 29 previously published studies involving over 819,000 subjects were analyzed. The research included all kinds of tree nuts- walnuts, cashews, almonds, macadamia nuts, etc.

Rich in unsaturated fatty acids (i.e. good fats), fiber, protein, vitamins, minerals and various antioxidants, it’s no wonder nuts are considered a “superfood”- they are one of the healthiest foods and most nutritious snacks out there. So, go ahead and indulge in your daily handful this holiday season!

SOURCE: http://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0730-3