Most Britons are missing out on the health benefits of nuts, with average consumption at just 6g per day, far below the recommended 30g portion. According to experts, a daily handful of nuts could help prevent chronic diseases and even reduce early deaths globally.
Dr Sze-Yen Tan, a nutrition scientist at Deakin University, says the ideal portion is a handful (30g) at least five days a week, or two tablespoons of nut butter. Nuts are nutrient-dense, packed with healthy fats, protein, fibre, and micronutrients that stabilise blood sugar and energy levels.
Prof Sarah Berry, chief scientist at Zoe, highlights that swapping typical UK snacks for nuts can improve blood vessel function and lower cholesterol in as little as six weeks, leading to a predicted 30% reduction in cardiovascular disease risk. Studies show regular nut eaters have significantly lower rates of heart attack, stroke, and heart disease death.
Each nut type offers unique benefits: Brazil nuts are the best source of selenium (just one or two a day meets requirements); walnuts are rich in plant-based omega-3 for brain health; pistachios contain pigments that protect eye health; and almonds may improve cardiac function under stress. Peanuts are high in vitamin E.
Despite concerns about fat content, researchers note that nuts can help manage obesity and reduce the risk of cardiovascular disease, type 2 diabetes, and some cancers. The planetary health diet recommends a daily portion to help prevent 40,000 early deaths per day worldwide and cut food-related emissions.
