Photography Shutterstock / Getty Images | 1. European Journal of Nutrition
If you’re finding it difficult to maintain a healthy weight, munching on a handful of nuts instead of your usual snack could help. Increasing nut consumption by just half a serving (14g) a day is linked to less weight gain and a lower risk of obesity, suggests a large, long-term observational study published in the British Medical Journal (BMJ). Nuts are rich in healthy fats, vitamins, minerals and fibre, and despite being calorie dense, the study showed nut consumption to be associated with a lower risk of putting on two or more kilos over any four-year period.