Chestnuts are champions for vitamin C, for instance. Pistachios contain the most vitamin A and potassium. Both are high in folic acid. Cashews enrich us with magnesium. The level of vitamin B3 (niacin) is the highest in peanuts, and vitamin E (tocopherol) is found in almonds.

Walnuts are especially high in alpha-linolenic acid (ALA), a neuroprotective omega-3 fatty acid important for normal growth and development. It also has been shown to induce apoptosis (programmed death of cells) in breast cancer cells.

Our bodies cannot produce ALA, hence, nutritional intake is a must, as it is with many other key nutrients.

Research Supports the Benefits of Nuts

A 2023 review published in the journal Foods, found mounting evidence that a nut-rich diet can potentially prevent numerous chronic illnesses.

According to the report, "The ingestion of phytochemicals from nuts and their positive influence on several diseases (cancer, heart disease, stroke, hypertension, birth defects, cataracts, diabetes, diverticulosis, and obesity) are established."

In addition to the improvement of cardiovascular disease, depression, and cognitive function, nut consumption is correlated with lower cancer incidence and cancer mortality, and decreased all-cause mortality, states a 2021 review.

The Nut/Cancer Health Connection

The World Health Organization predicts a considerable increase in cancer, with a potential of 32.6 million cases worldwide by 2045.

Effective strategies, such as increasing dietary fiber, eating more fruits and vegetables, and physical activity, could potentially reduce cancer risk factors by approximately 42 percent.