There’s good news fo nut lovers. A review of multiple studies indicates that a higher consumption of nuts may reduce your risk of certain cancers.

Mayo Clinic investigators combed through 36 observational studies involving more than 30,000 people. After analyzing all of the data, the researchers found that nut consumption did, in fact, appear to reduce the risk of certain cancers–specifically colorectal, endometrial and pancreatic cancers. However, they didn’t find an association between nut consumption and type 2 diabetes. Further research is warranted in that area.

Other studies have also found an association between nut consumption and decreased deaths from cancer and heart disease.

Pecans, walnuts, hazelnuts, almonds, pine nuts and pistachios are all good choices as they’re lower in saturated fat than other types of nuts. Aim for a handful (1 to 1.5 ounces) of unsalted nuts four to five times a week. Although nuts are a calorie-dense food, they’re unlikely to cause weight gain if you substitute them for other, less nutritious foods, such as chips or sweets.

Source:  Mayo Clinic Health Letter November 2015