Whether it’s hazelnuts, walnuts, Brazil nuts, cashews, almonds or pecans, nuts have long been considered one of nature’s superfoods, so perhaps it’s not surprising that science continue to suggest that eating a handful of nuts daily really does help us lead a longer, healthier life.

In a one recent study researchers followed 120,000 participants for 30 years  and concluded that frequency of nut consumption was inversely associated with total mortality. In other words, the more nuts people ate, the less likely they were to die from heart disease, respiratory disease and cancer!

So why are nuts so good for us?

• They’re full of heart-healthy fats. Nuts are high in monounsaturated and polyunsaturated fats like omega 3 essential fatty acids, which help lower cholesterol and decrease the risk of cardiovascular disease.
• Nuts help keep our blood sugar levels under control by reducing the insulin response, which helps control inflammation and diabetes.
• They’re rich in antioxidants such as vitamin E, which helps neutralize the free radicals that damage our cell DNA – so they’re cancer protective.
• Nuts are veritable nutrient powerhouses – packed with vitamins, minerals and fibre, as well as numerous other health-promoting phytochemicals.

Not all nuts are equal – so here are a couple of tips

• Peanuts don’t count (they’re legumes – not nuts). They contain anti-nutrients called lectins which promote inflammation and may contain harmful aflatoxins. Switching from peanut butter to almond butter is a healthier choice.
• Choose non-roasted nuts (raw if possible). Heating damages the delicate fats (less important for almonds, more important for walnuts with their high omega 3 fatty acids). Roasted nuts usually contain lots of salt too.
• Beware if allergies. As good as they are for us, nuts are also among the most allergenic foods, so watch out for negative reactions and stop eating immediately if you think you may be allergic (seeds have many of the same health benefits).
• Nuts don’t necessarily make us gain weight. In fact, the opposite is true – they can actually help us lose weight. Just don’t eat too many. Ten almonds a day is sufficient, five or six walnuts and no more than three Brazil nuts – and do try to avoid the chocolate covered kind!

There you have it – plenty of reasons to keep eating nuts all year round – now you know what to grab for a snack next time you’re hungry.