The health benefits of raw nut consumption is well documented but a new study published in The New England Journal of Medicine has shown that they can actually lower the risk of mortality from all causes by as much as 20%! Good news for nuts!

Researchers from the Dana - Farber Cancer Institute, Brigham and Women's Hospital, and the Harvard School of Public Health recently published results that explain how people who ate a daily handful of raw nuts lowered their risk of mortality by any cause by 20% over a 30 year period compared to those who didn't consume nuts.

Over 76, 000 women and 42, 000 men were part of a 30 year study and researchers found individuals who ate a serving of nuts once a week reduced their mortality rate by 11%; two to four times a week, a 13% reduction; five to six times a week, 15% reduction; and seven or more times a week, a 20% reduction of mortality. Risk reductions were seen in a number of chronic illnesses we see occurring everyday like cancer, heart disease, stroke and diabetes.

There are so many nuts available to us in Australia and we have such a HUGE range of delicious organic & natural nuts. You'll be getting more heart healthy fats, proteins, fibre, vitamins and minerals with every mouthful! Try some of these nuts and don't forget to mix it up for variety - it'll keep you motivated:

So how can nuts be integrated into a balanced healthy diet? Along with a simple handful of your favourite nuts, integrating nuts into delicious recipes can be quick and easy! Why not try some cashew yoghurtchunky cashew and basil pesto with coconut oilnut clustersalmond bites or even make your own nut butter!