Eating nuts is linked with a reduced risk of cancer and a lower chance of dying from it, according to a major new review of the evidence (1).

The meta-analysis, just published in the journal Nutrition and Cancer, pooled the findings of 17 previously-published studies on the relationship between nut intake and cancer risk and mortality.

Together, these prospective studies involved more than 2.8 million people (across America, Europe, Asia and Africa), followed for between 4.8 years to 30 years.

A higher intake of nuts was significantly linked with reduced cancer risk (particularly, lung and gastric cancers) and cancer mortality.

Key findings from the dose-response analysis:

• A 10g/day increase in total nut intake was linked with a 4% reduced risk of cancer and a 7% decrease in overall cancer mortality.

• Noticeably, a 10g/day increase in tree nut consumption was linked with a 20% decrease in overall cancer mortality.  

How might nuts be protective?

The researchers involved in this new meta-analysis note that the evidence has strengthened over the past decade for the critical role of dietary patterns, and especially the Mediterranean diet, in preventing and treating cancer (1).

Nuts are integral components of the Mediterranean diet, and other healthy dietary patterns.

The unique nutrients and bioactive compounds in nuts are thought to play a role in reducing inflammation and insulin resistance, both of which are risk factors for some cancers. They may also decrease oxidative stress, which can cause cancerous mutations.

Did you know? The Australian Institute of Health and Welfare estimates that just under 50,000 Australians will die from cancer in 2022 (2). The most common cancers in Australia are prostate, breast, colorectal (bowel), melanoma and lung cancer.