Eating nuts

Nuts contain many different nutrients and are a source of protein, fibre, vitamins and minerals. Eating a handful of nuts every day is beneficial to your health.

There are many different types of nut (e.g. walnuts, cashews, Brazil nuts, hazelnuts and pistachios), each with a different nutritional value. Make sure you eat a variety of nuts or opt for a nut mix. Nuts also contain (unsaturated) fat and are therefore high in calories; pay attention to how many you are eating and do not eat more than a handful of nuts per day.

##Nuts and your health There are a number of health effects associated with eating nuts.

Eating a handful of nuts each day reduces the risk of cardiovascular diseases

There are strong indications that eating nuts offers protection against cardiovascular diseases. Nuts are rich in polyunsaturated fatty acids. These have a positive effect on cholesterol, reducing the risk of coronary heart diseases.

According to the Health Council of the Netherlands, eating 15 grams of nuts each day is associated with a roughly 20% lower risk of developing cardiovascular diseases. Eating nuts is compatible with a Mediterranean diet, which is generally associated with a lower risk of heart attack and coronary heart diseases.

##iGene Passport iGene offers you an insight into your personal risks of developing conditions and tells you whether eating nuts may be particularly important for you to help prevent certain conditions. In addition, an iGene Passport provides you with information on what else you can do to reduce any risks. Here we focus on behaviour that will help you maximise the benefits to your health. In the publication below you can read more about what iGene can do for you.