Nuts are a great addition to any diet. They are high in fiber, protein, healthy fats, and essential vitamins and minerals. In addition to being a nutrient-dense food, research has shown that nuts may also have anti-cancer properties.

Types of Nuts

There are many types of nuts that are available. Some of the most popular varieties include:.

• Almonds
• Cashews
• Hazelnuts
• Walnuts
• Brazil nuts
• Pistachios
• Pecans
• Macadamia nuts

Nuts and Cancer Prevention

Several studies have demonstrated a link between nut consumption and a reduced risk of developing certain types of cancer.

For instance, a study published in the New England Journal of Medicine found that women who consumed nuts on a regular basis had a lower risk of pancreatic cancer.

In addition, a review of 36 studies found that higher intake of nuts was associated with a lower risk of colorectal, endometrial, lung, and pancreatic cancers.

This review also suggested that nuts may have a protective effect against breast, gastric, and prostate cancers.

Related Article Cancer Prevention and Nuts

One possible reason for these benefits is that nuts contain certain compounds that have been found to have anti-cancer properties. For example, nuts are high in antioxidants, which can help protect cells from damage by free radicals.

In addition, some types of nuts contain phytosterols, which are compounds that have been shown to have anti-cancer effects in animal studies.

Other Health Benefits of Nuts

In addition to their potential anti-cancer properties, nuts have many other health benefits. Some of these benefits include:.

• Reduced risk of heart disease
• Improved cholesterol levels
• Lower blood pressure
• Improved blood sugar control
• Reduced inflammation in the body
• Weight management

Ways to Incorporate More Nuts Into Your Diet

Adding nuts to your diet can be as simple as enjoying a handful of almonds as a snack or topping your salad with some chopped walnuts. Here are some other ideas:.

• Add nuts to your morning oatmeal or yogurt
• Make a homemade trail mix with nuts, seeds, and dried fruit
• Spread peanut or almond butter on toast or fruit
• Add chopped nuts to your smoothie
• Use nuts as a topping for roasted vegetables or stir-fry dishes

Conclusion

Nuts are delicious, nutrient-dense, and may have anti-cancer properties. Adding nuts to your diet is a simple way to improve your health and reduce your risk of developing certain types of cancer.

Try incorporating some of the ideas listed above to make nuts a part of your everyday eating habits.