Nuts May Be Even Healthier Than Previously Believed

Posted On: 12-09-2016

Results of a new study suggest that nuts may have even more health benefits than previously thought. It's already well-documented that nuts are low in saturated fats, a reliable source of fiber and omega-3 fatty acids, and rich in antioxidants that counter the effects of cell-damaging free radicals. The latest research on nuts provides a few more possible health benefits worthy of your consideration.

Mortality Rates and Nut Consumption

The study involved a comprehensive analysis of previous research that focused primarily on nuts and mortality rates. Researchers in the United Kingdom and Norway compared data from multiple studies around the world. In order to identify patterns linked to nut consumption, researchers looked at data involving more than 800,000 total subjects and a wide range of potential causes of death, including heart disease, cancer, and stroke.

Significant Reduction in Health Risks

The overall reduction in mortality rates linked to nut consumption was just over 20 percent when all leading causes of death were considered. The risk of developing respiratory disease dropped by 50 percent, although the biggest decline was a 75 percent drop in the risk of infectious diseases when eating nuts on a regular basis. For coronary artery disease, the reduced risk was about 20 percent and it was 15 percent for all types of cancer.

Just a Handful of Nuts

Researchers concluded it takes about 20 grams of healthy nuts per day, or about a handful, to see positive health benefits. All types of nuts were evaluated, including peanuts and tree nuts. It was only peanuts that resulted in a reduced risk of stroke while only tree nuts minimized cancer risk. It appears that 15-20 grams of nuts is enough to produce noticeable results. Consuming more nuts than this didn't have a major impact. What surprised researchers was the effect a small number of nuts could have on health in so many different ways.

While all nuts are healthy to some degree, not all nuts are created equal in terms of overall health benefits. Almonds and walnuts, in particular, are considered healthier than pecans and macadamia nuts, which have the most calories and not as much protein. It's also best to eat nuts raw and avoid any that have been heated or roasted in hydrogenated oil, since high temperatures destroy most of the nutrients.

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