A handful of nuts a day keeps the doctor away

Growing up, you were always told that "an apple a day keeps the doctor away".

But for 2017, get ready to switch things up.

Apples are still packed with nutrients, vitamins and minerals. But there might be an even better daily snack to supercharge your health and boost your immunity.

Recently, researchers at Imperial College London did a large analysis on the health benefits of tree nuts. Their team examined 29 published studies from around the world that involved up to 819,000 participants.

Among those 819,000 people were more than 12,000 cases of coronary heart disease … 9,000 cases of stroke … 18,000 cases of cardiovascular disease and cancer … and more than 85,000 deaths.

The Imperial College team discovered something that may sound a little "nutty" at first …

They found that 20 grams a day of nuts — equivalent to a round handful — can reduce your risk of cancer by 15% … risk of coronary heart disease by 30% … and your risk of premature death by 22%.

The London college also found eating a handful of nuts a day reduced your risk of dying from respiratory disease by 50%, and diabetes by almost 40%.

In other words, not only could adding some nuts to your daily diet improve your quality of life … but this simple snack can also help you to extend those years.

These are some pretty remarkable statistics when all that’s being added into your diet is a small handful of nuts.

Think about that …

In under a minute a day, you can reduce your risk for some of the deadliest diseases known to man!

5 Nuts That Could Help You Live Longer

Study co-author Dagfinn Aune said,

"We found a consistent reduction in risk across many different diseases, which is a strong indication that there is a real underlying relationship between nut consumption and different health outcomes. It’s quite a substantial effect for such a small amount of food."

Nuts such as hazelnuts, walnuts, almonds and cashews are loaded with fiber, magnesium and beneficial fats.

Aune added that,

"Some nuts, particularly walnuts and pecan nuts, are also high in antioxidants, which can fight oxidative stress and possibly reduce cancer risk.

"Even though nuts are quite high in fat, they are also high in fiber and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time."

These results and proven health benefits would surely be welcome in all of our diets. (You may wish to check with your doctor first to make sure you don’t have a nut allergy.)

But as with any changes you make to your regular "healthy" routine, you should be careful not to overdo it.

Because nuts are so nutrient- and fat-dense, it’s easy to turn one handful into five. This can become a caloric nightmare if you’re not careful.

So stick to one small handful daily as a quick snack, and you can still reap all those big benefits that nuts have to offer.

Do you already include nuts in your diet and, if so, what kind?

Are you thinking of adding them into your diet now?

If you, please leave a comment in the comment section below!

Happy and Healthy Investing,

Brad

Your thoughts on “A handful of nuts a day keeps the doctor away”

      1. Stay away from sugar coated nuts and “trail” mix as both are loaded with unhealthy carbs/sugar. Look at the label on trail mix and do the math on total carbs in one little bag. Bad stuff.

  1. Very interesting – and I like all nuts.
    However, it would be interesting to know how many calories there were in that hand full of nuts.
    And, since it can be hard to find all of the varieties, how would you rank them and still get as many of the values as possible?

    Bob Bailey
    Austin, TX

  2. I do eat nuts, mostly in a trail mix. Are regular peanuts beneficial as well as walnuts, pecans, cashews and hazelnuts? Perhaps the M&Ms in the trail mix negatively counters the nuts. If so,
    I will just buy bags of nuts to supplement my diet.
    Good article

  3. Very interesting. It would also be interesting to know what other research has been done on the same subject.
    Having the variety of nuts as seen in the photo often would be very difficult to find. Is there some order of preference where one could more easily find the ‘best 3 or 4’ they could more easily find and still get most of the advantages the nuts offer?

  4. Although I agree that nuts are generally healthy, the picture you have used to accompany this atricle is of a handful of SALTED nuts!

    These are definitely NOT healthy and salted nuts should be avoided at all costs, particularly by those suffering from high blood pressure.

    Regards
    Mike

  5. I eat a small amount of walnuts regularly (cashews and pecans to a lesser extent) and can feel the energy they provide. I think there is no better source of energy and wellness in such a small package available. When I had property with black walnut trees I ate them regularly and found them to be even more super-charged. Nuts, in moderation, are probably one of the best health foods you could include in your diet.

  6. I have eaten nuts all my life and still love them. It is far too easy me to eat too many so I have learned the hard way to only eat a serving a day which of the deluxe mixed nuts from Planters is 20 nuts and they have all but the walnuts in the jar so it works for me.

  7. I have a “need” for something salty as a snack in the evening and I have found salted nuts to be far superior to chips, pop corn or really any other salty “fix” … indeed the hard part is to limit the amount eaten. I find that if I take out just the amount I want to eat and put the rest away it helps.

  8. very big on almond butter on whole grain toast. very high energy food for the type of work I do. (trees and landscaping) I never get tired of it because it ignites a fire within. excellent subject choice. thanks.

  9. Good to hear once again that I have been doing the right thing for good health. I have been eating mixed nuts for quiet some time but have now changed to eating walnuts only since I started to get some rash reaction to eating peanuts and peanut butter in my senior years

  10. Personally..We eat only Current growing year Organic, Raw-untoasted, Unpasteurized, Unsalted nuts. We also buy direct from the growers so they are fresh and not rancid.
    Toasted nuts have had the Live enzymes destroyed. What a shame. Dead food.
    Most Salted nuts are poisoned with Table salt.
    Many store bought nuts have already reached the potential rancid stage
    depending on many factors.
    If you plan on eating nuts most every day which we do and have done for years, you should care about the issues I bring to this post.
    We thru out all Table salt years ago and use only Himalayan salt from a reliable supplier. It contains many Organic vital minerals for good health.

    Just my 2 cents…. I’m 80 and going strong….

    JP

  11. Eating a handful of nuts daily has long been suggested for better health. However, if you have diverticulosis, my gastroenterologist suggests chewing them well before swallowing. Also, have there been any studies on whether peanut butter is beneficial?

  12. watch out for walnuts that have been exposed to air for long periods of time. The oil in those nuts can become rancid. Best to store them in the freezer compartment of your fridge

  13. I eat walnuts mostly now. I love pecans, almonds and pistachios, but it seems that walnuts provide the greatest amount of good fat of anything you can eat. I think it’s called polyunsaturated fat.

  14. I have been eating 6 raw almonds a day , since someone told me in the late ’60s; that it would keep my (smokers) lungs clear . I am 74 now and the xrays have proven that person correct. Dr says he has never seen lungs so healthy in an habitual smoker. I have tried to quit but something always seem to upset that cart and am back to the 1/2 pak a day. I saw Dr OZ show a few years ago that said soak those nuts a little in water to boost the life force. I do, and now eat a square of dark chocolate also as a boost to me and my heart Happy nutting folks.

  15. What re the benefits of peanuts? Though not a tree nut, they contain some of the same nutrients, fats and antioxidants.

  16. agreed.

    nuts are in. i love cashews, almonds, walnuts, pecan and brazil nuts. also on the menu is sea salt crystals. i guess if one is selective and educated about food its ok for a healthy life. i am now 78 ..and my next birthday is on feb. 7th 2017.

    my thai wife eats ‘hot’ food..chillis, papaya and peppers. but i am weaning her onto nuts. now she eats most of them. ah the pathway to ruin is paved with good intentions.

  17. I have always eaten a lot of nuts my whole life. Now I specifically snack on either walnuts, almonds, cashews, pecans and pistachios, or a combination of these, every day. I also add them to my vegetable-fruit smoothies I have every morning. I am 71 (everyone guesses my age to be mid-50’s to early 60’s; even doctors are blown away when they find out I am 71). I have no diseases of any kind even though heart disease, colon cancer and diabetes run genetically in my family. I do not have one wrinkle in my skin (lots of collagen a dermatologist told me). I can not prove that eating nuts has contributed greatly to my health but it looks like there could be a correlation.

  18. Anyone know if ground nuts almonds or walnuts have the same nutrition value, have teeth problems and add fresh ground nuts to my oats uncooked in the morning. I haven’t used salt for 10 years and don’t miss it.

  19. Ron Goddard:
    Go easy on the Brazil nuts as they are very high in Selenium. Easy to Overdose if you eat too many.
    We eat 1 medium to large nut per person per day.
    Many that also take Food Supplements are getting Selenium there, as well as in your diet.

    Stanley Chambers:

    SALT … You say you don’t miss it.
    What you don’t miss does not line up with what you body misses.
    Adequate salt is Essential for good health.
    The issue is from what source.
    Do some research and hopefully you find the correct answers.
    Or … I can save you the hassle and say again to use Himalayan Salt and don’t be afraid to add it to your food supply in moderation.
    We add 1/2 teaspoon to a gallon of all our Pure Drinking Water besides what we add to our food.
    It is the table salt that is the Big Baddy
    .
    Grinding the nuts should not reduce the nutritional value as long as you eat them right away. It is best to eat them raw and uncooked to get the live enzymes.

    JP

    We eat English Walnuts, Almonds, Cashews, Pecans, and Brazil nuts.

    JP

  20. We eat nuts, the same as above everyday on top of the cereal (shredded wheat – grape nuts and oats).
    My Malaysian wife eats the ‘hot’ stuff and so do I. It’s supposed to be good for long life. Recently we started on tumeric (the yellow stuff) because there’s been a lot of favourable comment in the media. It is utterly horrible as it is but if you mix it with milk, cloves and various spices and drink it hot, on a cold winter’s day it’s bloody lovely! Try it!

  21. The best way to take Tumeric/Curcuman is thru using Specific manufactures of capsules or certain Liquid product offerings.
    Only a Very Small percentage of Tumeric/Curcumin supplements will give you good enough assimilation and bio availability to warrant there purchase.
    I know of and use 3 qualified suppliers. Two sell capsules and one sells a liquid.
    A Very Large percentage of Tumeric/Curcumin supplements are practically worthless.
    I personally do not consider buying the turmeric root and trying to eat it.
    Too risky for me and not necessary.

    JP

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Brad Hoppmann originally grew up in Florida, but has lived in Baltimore, Charlotte and New York as well throughout his career. Always an athlete, he played varsity football and water polo at the University of Florida and received All-SEC/SCC honors.