Looking at the research, nuts deliver a lot of nutrients in a small amount of food, and they reduce your risk of dying from respiratory disease and diabetes by 50% and 40%, respectively, based upon a meta-analysis of 29 research studies. Further, just 1 ounce of nuts per day can reduce your risk of cardiovascular disease and cancer. The specific type of nuts in the analysis did show associations. For a reduced risk of:
- Coronary heart disease, cardiovascular disease and mortality….eat peanuts and tree nuts
- Stroke….eat peanuts
- Cancer…..eat tree nuts (e.g., almonds, walnuts, pecans, pistachios, cashews, hazelnuts)
No additional health benefits have been shown for eating more than 1 ounce of nuts per day, and because they are dense in calories, eating 1 ounce per day is likely a good approach.
Storing Nuts to Prevent Rancidity
- Place in sealed glass or plastic container
- Keep at room temperature for up to 3 months, or for longer storage, place in refrigerator or freezer
You can learn more about storing nuts here.
Happy and healthful eating,
Donna G. Pertel, MEd, RD, LDN
Questions about how to pace your protein intake each day? Contact me at email@example.com.