A small snack, a lot of health – the power of a nut


Each of us certainly not once wanted to do small things, which is not what. Regardless of whether we reach for this small snack at the moment of starvation or to improve mood, it is worth to benefit our health along with the calories supplied with it. What to do to choose a product for refreshment wisely and at the same time? In the article below you will find the answer.

A study conducted at Imperial Collage in London along with the Norwegian University of Science and Technology, which was recently published in the journal BMC Medicine, discusses how eating widely available nuts can affect human health.

Researchers in their work have analyzed nearly 29 studies from different parts of the world. They covered about 820 thousand participants. Of which over 12,000 people suffered from coronary disease, 9,000 were after stroke, and 18,000 with cardiovascular disease and cancer. Due to the large number of respondents, there were differences in the groups discussed. However, as it turns out, it did not affect the results obtained, because the reduction of the risk of morbidity associated with daily eating of nuts, was obtained in most of the studied environments.

Co-author of the meta-analysis Dagfinn Aune stated that “there is a strong relationship between the consumption of nuts and lowering the risk of many diseases. Particular attention should be paid to the fact that such a small amount of this product is related to obtaining such a beneficial effect “.

The conclusions resulting from this meta-analysis clearly say that the consumption of not less than 20g of nuts per day, or about half a handful, is associated with a reduction in the risk of cardiovascular disease by as much as 30%, for cancer by 15%, and also from about 22 % lower risk of premature death. The collected data also concluded that nut consumption benefited the reduction of the risk of death from respiratory diseases by up to half. In addition, there was a relationship between nutty intake and diabetes. The risk of falling ill was even 40%.

The research concerned, among others, nuts such as hazelnuts, walnuts, and peanuts. Although the latter are included in the seeds of leguminous plants, the results obtained were generally similar. All kinds of nuts were characterized by beneficial effects on the human body.

Nuts for the first time delighted the researchers with their composition. It has long been known that they are characterized by high content of dietary fiber – the use of affecting the proper functioning of the digestive system, minerals such as magnesium – positively affecting memory and concentration, as well as polyunsaturated fatty acids, which play a special role in reducing the risk of systemic diseases circulation by lowering cholesterol. The studied group of products also abounds in antioxidants, counteracting oxidative stress, which is associated with an increased incidence of cancer. Despite the fact that they contain a large amount of fat and are high in calories, their moderate consumption may have a positive effect on weight loss.

Interestingly, the researchers found that increased nut consumption (over 20g per day) was not associated with better results or improved health.

In summary, nuts are an ideal snack. Handy, tasty, healthy, easily available and versatile because you can make a lot of tasty dishes from them. Peanut pralines, nuts and dried fruit rolls, walnut sprinkled with nuts, or peanat sauces for Thai noodles as well as a roasted finish of aromatic soups are just some of the suggestions for using nuts in the kitchen. We hope that after reading our article, a handful of nuts per day will be something so obvious to you and used as the standard 5 portions of vegetables and fruits.


Source Dagfinn Aune, NaNa Keum, Edward Giovannucci et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specifix mortality and systematic review and dose-response meta-analysis of prospective studies. BMC Medicine 2016; 14 (1) DOI 10.1186 / s12916-016-0730-3

Posted on: October 24, 2018

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