A new study out of Imperial College London has great news: Just a handful of nuts can significantly reduce your risk for cancer and heart disease. The group reviewed 20 prior studies and found that eating just an ounce of nuts each day reduces risk of coronary heart disease by almost a third and cancer risk by 15 per cent.
Co-author Dr. Dagfinn Aune told the Daily Mail, "Nuts and peanuts are high in fibre, magnesium, and polyunsaturated fats – nutrients that are beneficial for cutting cardiovascular disease risk and which can reduce cholesterol levels. Some nuts, particularly walnuts and pecan nuts, are also high in antioxidants, which can fight oxidative stress and possibly reduce cancer risk."
The key nuts highlighted in the study are walnuts, sunflower seeds, and pecans, all of which are high in antioxidants which help protect cells from damage. Peanuts and Brazil nuts-though technically legumes-were also noted for their health benefits.
"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," Dr. Aune said.
You only need a small handful to reap the rewards, though, and be careful not to overdo it since they are so high in fat. Nuts contain poly-unsaturated fat, as well as fiber, magnesium, and vitamin E. The study suggests the cancer and heart disease-fighting benefits come from nuts' ability to help the body break down cholesterol and lowering insulin resistance.
