The latest research has shown that walnuts are the best nuts to prevent heart disease. Eating seven of the protein-rich walnuts a day could also help cut the risk of some cancers and type-2 diabetes say researchers. These nuts contain more antioxidants than almonds, Brazil nuts, cashews, hazelnuts, macadamias, peanuts, pecans and pistachios. 
The researchers from University of Scranton, in Pennsylvania, US say these antioxidants are also up to 15 times more potent than vitamin E. Antioxidants are known to help protect the body against disease. Study leader Dr Joe Vinson said, “A handful of walnuts contains almost twice the antioxidants as any other commonly consumed nut…But unfortunately, people don’t eat a lot of them.” Some people avoid nuts as they are thought to be high in fat but Dr Vinson said they had no link to weight gain.
Dr Vinson analyzed the antioxidant levels of nine different types of nuts and discovered that a handful of walnuts contained twice as many antioxidants as a handful of any other commonly eaten nut. He found that these antioxidants were higher in quality and potency than in any other nut. Nuts are healthy and nutritious, containing high-quality protein, lots of vitamins and minerals as well as dietary fibre. They are also dairy and gluten-free. Earlier studies have shown that regular consumption of small amounts of nuts can reduce the risk of heart disease, some types of cancer, type two diabetes and other health problems.
Dr Vinson said there was another advantage in choosing walnuts as a source of antioxidants, “The heat from roasting nuts generally reduces the quality of the antioxidants…People usually eat walnuts raw or unroasted, and get the full effectiveness of those antioxidants.”
The findings were presented at the 241st national meeting of the American Chemical Society in Anaheim, California.
Boosting heart health with rewards and fun: How incentives and games encourage exercise