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People who eat 20g of nuts every day keep the doctor away.
Scientists discovered that people who consume nuts daily have a lower risk of developing a wide range of conditions, including heart disease.
A group of experts from the Norwegian University of Science and Technology and the Imperial College of London have conducted a comprehensive survey by analyzing 29 studies involving roughly 819,000 participants.
The researchers discovered that those who ate a handful of nuts every day were less likely to develop cancer, heart disease, respiratory conditions, infections, and diabetes. According to Dagfinn Aune, co-author from the Imperial College, nuts provide beneficial effects by preventing a broad array of conditions.
Aune added that the team was surprised that such a small amount of food could be so healthy. These legumes are rich in polyunsaturated fats, magnesium, protein, and fiber. In addition to this, pecans and walnuts contain antioxidants which offset the risk of cancer.
She also said that although previous studies have not found any difference between salted and unsalted nuts, instead of avoiding nuts just because they are salty, people should focus on a moderate consumption.
It is worth mentioning that the study findings revealed an interesting connection between nut consumption and the risk of heart disease. More precisely, the participants who consumed 20g of tree nuts, walnuts, peanuts, pecans, hazelnuts, or almonds, had a 30 percent lower risk of developing cardiovascular conditions compared to participants who didn’t consume nuts at all.
In addition, the ones who consumed these legumes were 15 percent less likely to develop cancer, while they also had a 22 percent lower risk of dying early. Furthermore, the risk of dying of respiratory illnesses was reduced by as much as 50 percent.
Last but not least, the participants who ate 20g every day were 40 percent less likely to develop diabetes. Although the people involved in the 29 studies were from different regions of the world, the results remained constant.
The scientists underlined that those who ate more than 20g daily didn’t show any beneficial effects at the end of the research. It means that moderate consumption is the key to making these legumes a reliable asset against many illnesses.
Nuts are an important part of the Mediterranean diet which also includes olive oil, fish, fruits, vegetables, and whole grains among others.
Image Source: Pixabay
