Those who eat 20 grams of nuts every day can reduce the risk of cardiovascular conditions.
(Mirror Daily, United States) – According to recent findings, people who consume nuts experience many beneficial effects as they are less likely to develop cancer or heart disease.
Researchers have looked at the data from twenty-nine studies which involved approximately 819,000 participants. At the end of the survey, scientists concluded that the participants who consumed 20 grams of nuts on a daily basis had a lower risk of developing diabetes, heart, disease, respiratory conditions, and cancer.
Dagfinn Aune, one of the co-authors of the study from the Imperial College London, says that it is surprising how such a small amount of legumes can provide so many health benefits. According to the researchers, nuts are rich in protein, fiber, magnesium, and polyunsaturated fats.
Better still, walnuts and pecans contain antioxidants which are highly effective in reducing the risk of cancer. Aune adds that people should stick to a moderate consumption of nuts every day, regardless of whether they are salted or not.
This recommendation is important because the study findings have shown that participants who consumed more than a handful of nuts every day did not experience any reduction in the risks of heart disease, cancer, and other conditions.
The researchers underlined that the participants who ate 20g of almonds, pecans, peanuts, hazelnuts, walnuts, and tree nuts, were 30 percent less likely to develop heart disease compared to those who didn’t consume those legumes.
Also, the participants from the first group had a 15 percent lower risk to develop cancer. In addition to this, they were 22 percent less likely to suffer a premature death, whereas their risk of dying due to a respiratory illness was cut in half.
These participants also had a 40 percent lower risk of developing diabetes. The findings are very important because the people who participated in the 29 studies were from various regions of the world.
Regardless of this fact, the statistics remained consistent. Many other public health specialists underline that people who want to improve their lifestyle should change their dietary habits. Therefore, they recommend the public to go for the Mediterranean diet thanks to the fact that it is rich in whole grains, fish, olive oil, vegetables, fruits, and nuts as well.