Eat Nuts Daily for Better Health
Diet studies are notoriously difficult. Even well designed studies need a pinch of salt.
However excellent new Norwegian research on the benefits of nuts is exciting. It's a sytematic review which means it has looked at other studies, and the numbers are significant (800,000). Cross sectional studies were excluded, as were those with potential bias where diet was retrospectively reported in people who contracted health issues.
In short, the study shows strong evidence for daily consumption of nuts. And whilst other factors most definitely can be at play, we cannot ignore results of a 29% risk reduction in heart disease, and 15% reduction in cancer. With the recommendations to improve lifestyle generally, these are figures to be excited about!
So our advice, add and enjoy nuts every day. Tree nuts seem to have slightly increased benefits to peanuts. The study didnt assess salts or oils on the nuts, but we recommend as natural as possible, preferably raw and organic if possible. (NB you should always enjoy healthy full spectrum salts not isolated table salt).
How Many and Which Nuts?
The best types to enoy are walnuts, cashews, macadamia, almonds and brazil nuts. They are all packed with various vitamins, minerals and vital trace elements. And they're rich in healthy fats (see articles below), and this is undoubtedly a key factor.
15 - 20gms, a small handful is the amount to enjoy, more than this is NOT needed.
So go nuts with nuts this Christmas and ENJOY!
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Aune D, Keum N, Giovannucci E, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Medicine. Published online December 5 2016
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