Reduce the risk of heart disease, cancer and other “killer” diseases by eating a handful of nuts.

A study, using more then 800,00 participants, was reported in BMC Medicine. The results of the study that asked the participants to eat at least 20g of nuts a day found that it can reduce the risk of diabetes by up to 40%, heart disease by 30%, cancer by 15% and reduce deaths caused by respiratory disease by up to 50%.

Dagfinn Aune from Imperial College London, the study’s co-author, said: “We found a consistent reduction in risk across many different diseases.  It’s quite a substantial effect for such a small amount of food.”

Author and nutritionist Juliette Bryant says: “Since prehistoric times nuts have been widely eaten as a storable source of essential fats and protein. In recent years some people have avoided these amazing foods due to the fear that their fat content will increase weight.

When roasted and salted the delicate fats can be changed into something harmful, and lead to storage of fat in the body. However, if eaten raw the body easily processes the essential fats, which support overall health. Eating over 20g of nuts per day doesn’t have to be boring and there are many raw recipes that use the goodness of nuts in delicious ways.”

Easy and fun ways to eat more nuts:

  • Make a vegetable and fruit smoothie and add a handful of nuts.
  • Nut butter spreads on toast and spice it up with some raw carrots or cucumbers.
  • Add some extra flavour to a stir fry by adding nuts before serving.
  • Raw chocolate brownies are delicious and packed with nuts
  • Make a curry or soup extra creamy by blending a handful cashew nuts with water.

Source: BMCMedicine