Benefits of Eating Nuts Daily, Reducing Risk of Chronic Disease

The benefits of eating nuts daily have known as the most nutritious and healthy fiber. But it also had higher levels of fats and vegetable oils, which until now feared. Recent research about benefit of nuts for your health explains that people who eat nuts at least 20 grams daily have lower risk of heart disease, cancer and other diseases.

The research described by a team of scientists from Imperial College London and the Norwegian University of Science and Technology, published in the journal BMC Medicine. This study suggests that if people consume legumes average more than 20 grams of nuts per day, will benefit in the improvement of health. Scientists also recommend other foods including fruits and vegetables, a wider effect to prevent the disease.

Benefits of Eating Nuts Daily

The scientists examined 29 published studies from around the world. The analysis included 819 000 participants, including more than 12,000 cases of coronary heart disease, 9,000 strokes, 18,000 cases of heart disease and cancer, and more than 85,000 deaths caused by various diseases.

Several variations of the population has tested, one between men and women, people who live in different areas, and people with different risk factors. Based on this analysis, scientists found that the benefits of eating nuts associated with a decreased risk of disease among participants. In nutrition research, many cases of death caused by heart disease, stroke and cancer, as well as other chronic diseases.

Decrease the risk of various diseases is different, this is a strong indication that the fundamental relationship between nut consumption and health. Effects of nut consumption is quite large although relatively very little each day. The study included all types of nuts, such as Hazel nuts and walnuts, and other nuts. In general, the total intake of beans are consider the same and provide high benefits.

Scientists asserted, the benefits of eating nuts daily can reduce the risk of various diseases. Scientists suggested the following analysis:

1. By consuming 20 grams of nuts a day can reduce the risk of coronary heart disease by nearly 30 percent
2. 20 grams of nuts a day can reduce cancer risk 15 percent
3. And reduce the risk of premature death 22 percent.
4. Eating nuts average of at least 20 grams per day will help to decrease the risk of death from respiratory diseases by about 50 percent.
5. It also reduces the risk of diabetes by almost 40 percent, although some scientists say that this disease is very vulnerable with the consumption of peanuts.

The benefits of eating nuts daily is potential to nourish the body, nutritional value contain in nuts are very high in fiber, magnesium, and polyunsaturated fats. These nutrients are beneficial for reducing the risk of cardiovascular disease and can reduce your body's cholesterol levels. Some types of nuts, especially walnuts, peanuts and pecan, are also high in antioxidants that can fight oxidative stress and reduce the risk of cancer. Although nuts are consider very high in fat, but high in fiber and protein. And some evidence to suggest the bean will reduce the risk of obesity in all ages.

Journal reference: "Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies". BMC Medicine, 2016; 14 (1) DOI: 10.1186/s12916-016-0730-3.