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People have known that nuts are part of a healthy diet. Now, researchers say eating a handful of nuts every day is linked to a lower risk of death from several major diseases. Piet van den Brandt, professor of epidemiology at Maastricht University, led the research. He says that eating nuts protects the health of both men and women. Professor van den Brandt adds that you do not need as many nuts as health experts earlier suggested. About 10 grams a day is enough to get the full health benefits of nuts. That is about an average-sized handful. Nuts are high in fat and calories. So, eating a handful before dinner could help you to eat less. But eating too many can ruin your appetite altogether. Nuts differ in their fat and nutrient content. Almonds are among the least fatty nuts. Almonds also have calcium and are high in Vitamin E, which helps to protect the body from disease. Chestnuts have the least fat and fewest calories. If you are do not eat meat, cashews are good. They have lots of protein and minerals, including magnesium, which may help to improve memory. Walnuts are loaded with compounds that may help protect against cancer. They also have good fats and omega-3s. Pecans can help you feel less tired and pistachios help your hormone levels. However, the researchers found that many peanut butters did not give the same health benefits as plain peanuts. Dry-roasted peanuts are better, but nuts are most healthy if you eat them raw.
