We have written a lot on this blog about the health benefits of nuts. Nuts have been shown in large studies to reduce the risk of premature death and of death from heart disease, cardiovascular disease, cancer and respiratory disease.

A new systematic review and meta-analysis has included studies not included in earlier reviews and added the more recently published studies. The up-to-date review looked at studies on nuts and cardiovascular disease, cancer, total mortality and death from all-causes and from specific diseases. . . .



The review included a total of 29 studies. It found that eating nuts reduces the risk of coronary heart disease by 29%, of stroke by 7%, of cardiovascular disease by 21% and of cancer by 15%. Death from all causes was reduced by 22% during the studies.

Nuts also reduced the risk of dying from diseases less associated with eating nuts. Death from respiratory disease went down by a huge 52%. The risk of death from diabetes went down by 39%, neurodegenerative disease by 35%, infectious disease by 75% and kidney disease by 73%.

The results were the same whether the nuts were true nuts—tree nuts—or peanuts.

In order to attain these advantages from nuts, the study suggests that you only need to eat about a handful of nuts (20g) a day. Eating more didn’t seem to add to the benefits.

BMC Medicine 2016;14:207

 

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