A Handful of Nuts For Longevity and Disease Prevention

A recent analysis1 of previous studies shows that people who consume a minimum 20 grams of nuts a day tend to live longer.

Researchers also found that a diet rich in nuts is able to reduce the risk of coronary heart disease, stroke, cancer and other diseases.

  • 15% reduction in risk of cancer
  • 30% reduction in risk of coronary heart disease
  • 22% reduction in risk of premature death

The nuts included in the study that shows the following health benefits include; walnuts, hazelnuts, and peanuts.

Nuts are rich in nutrients such as magnesium and dietary fiber. These nutrients are helpful in the prevention of heart disease.

Other Nuts Health Benefits

Nuts are also rich in healthy fats, which make it very suitable for prostate health. Eating nuts especially mixed nuts can also be beneficial to brain health and improve memory function.

Hence, nuts consumption is a good addition to your typical daily diet. Aside from magnesium and dietary fiber, nuts are also helpful in boosting Nitric Oxide in the body, which is helpful in maintaining cardiovascular health.

This is why people who eat a diet rich in nuts such as the Mediterranean diet are only healthy but also tend to outlived than those who have unhealthy diet and lifestyle.

Co-author of the study, Dagfinn Aune said in a press release;

Some nuts, particularly walnuts and pecan nuts are also high in antioxidants, which can fight oxidative stress and possibly reduce cancer risk. Even though nuts are quite high in fat, they are also high in fiber and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time.

How To Include Nuts In Your Diet?

Some of you might be thinking how to include a handful of nuts in your daily diet. Well, it’s simple. Make it your snacks.

If you’re snacking junk foods, then it’s time to replace them and enjoy nuts health benefits. You don’t even have to eat a handful of nuts at one time. You can spread the handful of nuts throughout the day.

Although pistchios were not included in the study, pistachio nuts health benefits include improvement in erectile function2. This is good news for those with erectile dysfunction.

To fully enjoy the full potential of nuts health benefits, you should make it a part of a good nutrition plan, as well as healthy lifestyle and habits.

Other nuts worth adding to the mix include almonds, cashew, and Brazil nuts.


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