A new Dutch study suggests that eating half a handful of nuts every day could substantially lower the risk of early death. Dietary and lifestyle information was gathered from more than 120,000 Dutch 55 to 69 year old men and women in 1986 and researchers then looked at their mortality rate 10 years later and found that premature mortality risk from cancer, diabetes, respiratory and neurodegenerative diseases were lower among participants who consumed nuts.

Some nuts that benefit you:

• Walnuts – Walnuts contain the most antioxidants of all nuts, helping your body to protect against cellular damage that contributes to heart disease, cancer, and premature aging. These nuts are also an excellent way to get omega-3. For women, walnuts have the added benefit of reducing PMS symptoms due to the manganese it contains.
• Almonds – Almonds have the most fiber and are richest in vitamin E of all nuts. They are especially beneficial for people worried about their blood sugar and their gut. A test-tube study found that the nuts raised levels of good bacteria that bolster the body’s immune system.
• Cashews – Cashew nuts are rich in iron and zinc. Iron helps to deliver oxygen to your cells while zinc is critical to immune health and healthy vision. Cashews are also a good source of magnesium with 28g providing almost 25 percent of your daily need. Magnesium helps to improve memory and protect against age-related memory loss.
• Pecans – Pecans help to improve your heart health and brain health. The vitamin E found in the nuts could also potentially delay progression of degenerative neurological diseases like amyotropic lateral sclerosis (ALS).
• Macadamia – Macadamia nuts contain the greatest amount of heart-healthy monounsaturated fats per serving. This helps to lower ‘bad’ cholesterol levels, blood pressure and helps to manage type-2 diabetes.
• Hazelnuts – Hazelnuts are also known for their high levels of monounsaturated fats. They are rich in vitamin E, which may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia.

To enjoy the health benefits, consume the nuts raw or dry-roasted. If you need expert advice from a nutritionist or dietitian, call us at +65 6679 7867 or email us at customercare@tmcg.com.sg and our friendly medical concierge will be on hand to assist you.