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  • INC (International Nut and Dried Fruit Council) reports the health benefits of nuts on World Health Day, 7th April 2015. 
  • Regular consumption of nuts found to reduce mortality by more than 20% regardless of the cause. 

Nuts are a key element of a healthy diet. According to The World Health Organization (WHO), a healthy diet including nuts, regular exercise, the maintenance of ideal weight and staying away from tobacco and alcohol could be sufficient to prevent cancer cases.

To coincide with World Health Day, the International Nut and Dried Fruit Council (INC) is sharing compelling data on the benefits of including nuts in a healthy, balanced diet.

Nuts are key to a complete diet. They are packed with key nutrients including Vitamin E, folic acid, magnesium, arginine, plant sterols and phytochemical compounds.

Nuts are an excellent source of energy, which have an exceptional lipid profile and are high in polyunsaturated and monounsaturated fats. This, with their high protein content, make nuts an ideal source of nutrition to practice exercise.

Regular consumption of nuts reduces the risk of chronic disease and can lower bad (LDL) cholesterol by between 7% – 10%. A handful (about 30 grams) of nuts a day is associated with a 30% lower risk of cardiovascular diseases, and a 20% lower risk of mortality. In addition, several scientific studies support that nuts may also assist in reducing diabetes.

Dried fruits were found to be high in polyphenols and as healthy as their fresh equivalent. Polyphenols, which are strong antioxidants, may protect DNA against damage, decrease inflammation and prevent cancer.

About the INC 

The International Nut & Dried Fruit Council (INC) groups nearly 700 nut and dried fruit-sector companies from over 70 countries. INC is the international organization of reference regarding health, nutrition, statistics, food safety, international standards and regulations relating to nuts and dried fruit.


1. Association of Nut Consumption with Total and Cause-Specific Mortality. N Engl J Med 2013;369:2001-11. Ying Bao, M.D., et. al.

2. Salas-Salvadó J, Bulló M, Babio N, et. Al. On behalf of the PREDIMED study investigatrors. Reduction in the Incidence of Type 2-Diabetes with the Mediterranean Diet: results of the PREDIMED-Reus Nutrition Intervention Randomized Trial. Diabetes Care 2011; 34:14-9.

3. Polyphenols as cancer chemopreventive agents. Stoner GD, Mukhtar H. Department of Preventive Medicine, Ohio State University, Columbus 43210, USA.


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