Nuts are Good Medicine
Several recent studies suggest regular consumption of nuts may provide a significant degree of protection against certain types of cancer, heart disease, type 2 diabetes and some neurodegenerative diseases.
A 2015 study published in the International Journal of Epidemiology found individuals who ate at least 10 grams of nuts or peanuts per day (a handful) had a lower risk of dying from several major causes of death compared to individuals who didn’t consume nuts or peanuts. The reduction was strongest for respiratory disease , neurodegenerative disease and diabetes, followed by cancer and cardiovascular disease. The protective effects were equal in men and women. (1)
A 2015 study found individuals who ate at least a handful of nuts had a lower risk of dying from respiratory disease , neurodegenerative disease, diabetes, cancer, and cardiovascular disease.
A 2013 study found people who ate nuts more than three times a week had an associated
reduced risk of dying from cancer and cardiovascular disease compared to non-nut eaters. Walnuts
seemed to provide the greatest level of protection. (2) Overall, nut eaters showed 39 percent lower mortality risk and walnut eaters showed an even more impressive 45 percent lower mortality than non-nut eaters.
Researchers from the Mayo Clinic published findings in Nutrition Reviews which suggested nut consumption was associated with a decreased risk of certain types of cancer. The study showed nut consumption was inversely associated with risk of colorectal cancer, endometrial cancer, and pancreatic cancer. (3)
The American Heart Association recommends eating four servings of unsalted, unoiled nuts a
week. A serving size is defined as a small handful of 1.5 ounces of whole nuts, or 2 tablespoons of
natural nut butter (unprocessed). Sorry, regular peanut butter has no effect.
Van den Brandt PA, Schouten LJ. Relationship of tree nut, peanut, and peanut butter intake with total and cause-specific mortality. International Journal of Epidemiology, 2015.
Guasch-Ferre M, Bullo M, Angel Martinez-Gonzalez M, et al. Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial. BMC Medicine, 2013;11:164.
Wu L, Wang Z, Zhu J, et al, Nut consumption and risk og cancer and type 2 diabetes: a systematic review and meta-analysis. Nutrition Reviews, epub June 16, 2015.