A new umbrella review has found nuts and seeds consumption is linked with major health benefits, including reduced risk of cardiovascular disease, and lower all-cause mortality. 

The comprehensive review, of more than 145 systematic reviews and meta-analyses, has just been published in the journal Advances in Nutrition.

Key findings: Health benefits of nuts

Among the findings, eating a handful (28g) of nuts a day, compared to eating no nuts, was associated with:

• 21% reduced risk for cardiovascular disease (CVD)
• 25% reduced risk for coronary heart disease (CHD)
• 22% reduce risk of death from CVD
• 11% reduced risk of dying from cancer
• 22% reduced risk of dying from all causes

Overall, the health benefits were similar across different types of nuts.

The evidence supports dietary recommendations to eat a handful of nuts a day.

The review also found eating nuts was associated with a reduced risk of mortality from respiratory diseases, infectious diseases, and diabetes.

Nut consumption was also linked with improved biomarkers for CVD, particularly total cholesterol, LDL (bad) cholesterol, triglycerides and apolipoprotein B.

And specific to CVD, the findings are consistent with another major review, by Australian-based researchers, which found regularly eating nuts, as part of a healthy diet, reduces the risk of CVD.

What makes nuts so healthy?

The researchers explain that nuts and seeds are highly nutrient dense.

They are rich in mono- and poly-unsaturated fatty acids, protein and fibre, plus vitamins and minerals and a range of other bioactives, such as phenolic acids, phytosterols, carotenoids, and polyphenolic compounds.

And it’s likely that their protective effects are due to this unique nutritional make up, and the synergistic effect of multiple bioactive components, within the food matrix.