Prevent dangerous diseases with a handful of nuts a day
Those who avoid nuts as supposed fattening foods are not doing their health a favor. According to scientific studies, the different varieties can reduce the risk of dangerous diseases. No huge amounts have to be consumed for this.
Nuts can protect against deadly diseases
Nuts are high in energy and very healthy. However, some people regard and avoid them as "fat makers". According to Antje Gahl of the German Nutrition Society (DGE), one mistake: "The fat content of nuts is between 40 and 70 percent depending on the variety," says the expert, "but it is mostly valuable mono- and polyunsaturated fatty acids. “Nevertheless, nuts should only be consumed in moderation due to the high energy content. According to the foundation, a handful a day is recommended. This is exactly the amount that, according to researchers, can protect against numerous, sometimes fatal, diseases.
The risk of death is reduced
Many studies in recent years suggest that nuts are a healthy addition to the diet.
For example, it has been shown that walnuts can lower LDL cholesterol, nuts can lower the risk of diabetes, increase prostate cancer survival, and generally lower the risk of death.
The latter is also shown in a meta-analysis by British and Norwegian scientists, which was published in the journal "BMC Medicine".
A handful of nuts every day
The researchers at Imperial College London and the Norwegian University of Science and Technology found from the evaluation of several studies that eating around 20 grams of nuts a day - about a handful - reduced the risk of coronary heart disease by almost 30 Percent, the risk of cancer by 15 percent and the risk of premature death can be reduced by 22 percent.
In addition, the experts found that the consumption of nuts in this amount was associated with a reduced risk of death from respiratory diseases and diabetes.
As reported by the Imperial College London, the research team analyzed a total of 29 studies from around the world with up to 819,000 participants.
These included tens of thousands with cardiovascular diseases, coronary artery disease, stroke and cancer, and 85,000 deaths.
Essential effect for a small amount of food
The scientists found that nut consumption was associated with a reduction in the risk of disease in most subjects.
"We found a constant reduction in the risk of various diseases, which is a strong indication that there is a connection between nut consumption and health consequences," said co-author Dagfinn Aune.
"It is a very important effect for such a small amount of food."
Nuts against obesity
In the study, all possible types of nuts were recorded, in addition to hazelnuts and walnuts, including peanuts, which are actually not legumes but legumes. According to Aune, it's the nutritional value that makes nuts so valuable.
"Some nuts, especially walnuts and pecans, are also rich in antioxidants," explained Aune. These can possibly reduce the risk of cancer. Although nuts contain a lot of fat, they also contain a lot of protein and fiber.
According to the scientist, there are indications that nuts reduce the risk of obesity over time.
The researchers also noted that they did not notice any further health benefits from eating nuts that exceeded 20 grams per day.
Five types of nuts for colorectal cancer
Nuts have other positive effects. Study results from nutritionists at the Friedrich Schiller University in Jena showed that nuts can be active against colorectal cancer.
According to the information, the researchers examined the effects of a total of five different types of nut: macadamia, hazel and walnut, as well as almonds and pistachios.
All of the examined varieties were shown to be able to reduce the growth of cancer cells in the intestine.
Scientists at Louisiana State University (USA) also found that walnuts promote intestinal health and prevent cancer. (ad)