Consuming Nuts Can Increase Health Level, Save From Fatal Diseases

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Nuts contain healthy polyunsaturated fats, antioxidants, magnesium and vitamin E. With this combination of nutrients nuts can reduce risks of many major diseases like cancer, diabetes, vascular disease and much more.

A 2013 study published in the New England Journal of Medicine found that 173,000 people who participated in the study continued using nuts for 30 years. The death rates decrease remarkably among those who ate nuts more. Those who ate nuts 0nce a week had chances of death decreased by 11 percent and this who ate it daily decreased in their death rate by 20 percent, reports Tulsa World.

A much larger recent study, published in the journal BMC Medicine, combined multiple studies and looked at rates of death from heart attacks, strokes, and cancer. The use of nuts brings more benefits if consumed more and frequently. Those who ate at least 15 grams to 20 grams of nuts five or six days per week, had minimized chances of stroke, 18 percent decrease in cancer, 24 percent decrease in heart disease and stronger health. The studies were from Australia, Australia, Asia, and the United States.

A much larger recent study, published in the journal BMC Medicine, combined multiple studies and looked at rates of death from heart attacks, strokes, and cancer. The studies were from the United States, Europe, Asia and included a total of more than 819,000 participants. The study quantified the benefits of nuts by the number of servings per day.

What amount are 15 to 20 grams of nuts? This is almost 18 peanuts, 29 pistachios, 9 walnut halves, 12 hazelnuts, 11 cashews, 4 Brazil nuts and 14 almonds. These can be consumed as snacks and not necessarily in the same number. A little more or less does not make a big difference. Nuts are high energy snacks and satisfy hunger more than any sugary snack.

Some nuts are healthier than others for example walnuts that contain more omega 3 fatty acids and thus are healthier. Almonds, pecans, macadamia nuts, and hazelnuts are also quite heart healthy. But peanuts are legumes and not nuts. To keep the full benefits of nuts for the heart intact, do not consume sugar or chocolate coated or salted nuts, according to Mayo Clinic.

Start your nut consumption slowly if you are not in habit of eating daily. You may digest some more than others and have more benefits from some as compared to others.