Nuts are a powerful and versatile superfood. Studies have shown that eating nuts regularly may reduce one’s risk of cancer and other chronic diseases, such as heart disease and diabetes.
Nuts are packed with essential vitamins and minerals, as well as healthy fats, proteins, and fiber. These components are thought to work together to provide anti-cancer benefits.
Here are some of the ways that nuts may help fight cancer:
Antioxidants:
Nuts contain a variety of antioxidants, including polyphenols, carotenoids, flavonoids, and more. These antioxidants help protect cells from damage caused by free radicals, which can lead to cancer.
Healthy Fats:
Nuts are a great source of healthy fats, including monounsaturated and polyunsaturated fats. These fats have been linked to reduced inflammation, which can help reduce cancer risk.
Plant Sterols:
Plant sterols are compounds found in nuts that can help block the absorption of cholesterol in the body. This can reduce the risk of cancer by helping to keep cholesterol levels in check.
Fiber:
Nuts are rich in fiber, which helps keep the digestive system working properly. Studies have shown that a high-fiber diet can reduce the risk of colorectal cancer.
Selenium:
Nuts are a good source of selenium, an essential mineral that can help protect cells from DNA damage. Selenium has been linked to reduced cancer risk in some studies.
Vitamin E:
Nuts are a great source of vitamin E, an antioxidant that can help protect cells from damage caused by free radicals. Studies have linked a high intake of vitamin E to a decreased risk of some cancers, such as prostate cancer.
Protein:
Nuts are a good source of protein, which is important for cell growth and repair. Moreover, a high-protein diet may reduce the risk of some cancers, such as breast cancer.
Eating a handful of nuts every day can help provide a variety of potential health benefits, including reducing the risk of cancer. Incorporating almonds, walnuts, pistachios, and other nuts into your diet is an easy and delicious way to get the nutritional benefits they provide.
Healthy Ways to Include Nuts
Use nuts to complement and add to your enjoyment of nutrient-rich, cancer-protective foods.
- Add nuts to hot or cold cereal and yogurt.
- Enjoy nuts in salads as a healthy way to add crunch.
- Toss with stir-fried vegetables, pasta or cooked grains like brown rice or quinoa.
- Combine nuts with dried fruit for a portable trail mix snack.
