Eat nuts and seeds to fight disease: Healthy snacks should be added to 5-day guideline to improve country’s health, report suggests

Nuts and seeds should be added to the ‘5-a-day’ guidelines, a report today suggests.

The nutritional benefits of nuts, such as almonds and walnuts, and seeds, including flax and poppy, are similar to those of fruits and vegetables, the report said.

But if they are not promoted in public health campaigns, they are often ‘overlooked’ as a healthy food source.

Experts suggest that including it in the well-known ‘5-a-day’ mantra would increase the country’s fiber intake and improve overall health.

Studies have increasingly linked a daily handful of nuts and seeds to everything from a lower risk of heart disease to cancer.

Experts suggest that including it in the well-known ‘5-a-day’ mantra would increase the country’s fiber intake and improve overall health.

Studies have increasingly linked a daily handful of nuts and seeds to everything from a lower risk of heart disease to cancer

Although dried fruit already counts, NHS guidelines state that it ‘should be eaten with a meal, not as a snack, to reduce the risk of tooth decay’ and excludes nuts and seeds.

Nutritionists claim this overlooks the potential health benefits and is not in line with other national dietary recommendations such as Denmark, Belgium and Germany.

They argue that people should be encouraged to eat these snacks before other snacks, which are typically high in salt, fat and sugar, to reduce obesity and other diseases.

Dr. Max Gowland, biochemist and founder of the Prime Fifty range of nutritional supplements and author of the report, said the country’s health status was ‘in urgent need of improvement’.

He said: ‘The scientific data on the nutritional profiles of nuts, seeds and dried fruits is very compelling.

‘It is entirely reasonable to argue that we should not only aim to increase our intake of nuts, seeds and dried fruit, but also look for ways to improve the promotion of these products.

Dr. Max Gowland (pictured), biochemist and founder of the Prime Fifty range of nutritional supplements and author of the report, said the country’s health status is ‘in urgent need of improvement’

Dr. Gowland said: ‘The scientific data on the nutritional profiles of nuts, seeds and dried fruits is very compelling’

Nutritionists argue that people should be encouraged to eat nuts and seeds before other snacks, which are typically high in salt, fat and sugar, to reduce obesity and other diseases.

‘This increased consumption would undoubtedly result in increased intake of essential micronutrients, beneficial saturated fats and increased consumption of dietary fibre.’ Nuts have struggled to shake the “unhealthy” label due to their high fat content, although most are now considered “good” fats.

They are generally considered nutrient-dense foods that contain fiber, protein, vitamins, minerals and other micronutrients that can help reduce the risk of cardiovascular disease.

A systematic review of nuts last year suggested that eating more nuts reduced the risk of heart attack and stroke by more than a fifth.

The British Nutrition Foundation recommends a diet of minimally processed and unprocessed foods such as fruits, vegetables, legumes, nuts, seeds and whole grains as the best approach for long-term health.

Chief Executive, Elaine Hindal, said: ‘These foods can play an important role in diets that follow the Eatwell Guide and are often overlooked when we look at the gap between the amount of fiber we consume as a country and the levels of fiber known to exist. is that it is important. to ensure general health.

Tim Spector, professor of genetic epidemiology (pictured), King’s College London, said it provides ‘compelling evidence’ on the crucial role these foods can play in improving the country’s diet.

Mr Spector said: ‘This comprehensive review, supported by a large body of rigorous research, makes a very compelling argument for including nuts, seeds and also dried fruit in our daily dietary practices’

Officials said that while they recognize that nuts and seeds can be part of a healthy, balanced diet, they are not classified as fruits or vegetables and therefore do not count towards the 5-day diet.

‘In addition to the nutritional benefits of dried fruit, nuts and seeds in the recommended amounts, we recognize that they can have practical benefits as a convenient alternative to high-fat, salt and sugar on-the-go snacks – a key element in overcoming common challenges in the British Diet.’ The report, commissioned by Whitworths, has been submitted as evidence to the review currently being carried out by the Food, Diet and Obesity Committee.

Tim Spector, professor of genetic epidemiology at King’s College London, said it provides “compelling evidence” about the crucial role these foods can play in improving the country’s diet.

He said: ‘This comprehensive review, supported by a large body of rigorous research, makes a very compelling argument for including nuts, seeds and also dried fruit in our daily dietary practices.

‘Adding these foods to the recommended five daily servings of fruit and vegetables, swapping ultra-processed snacks for these whole foods, combined with a significant government-led awareness campaign, could shift the UK towards the consumption of wholesome foods. , health-promoting nutrients, away from ultra-processed nutrients. snacks.”

Officials said that while they recognize that nuts and seeds can be part of a healthy, balanced diet, they are not classified as fruits or vegetables and therefore do not count towards the 5-a-day.

The NHS Food Scanner App – which has been downloaded more than five million times – is used to help people see what’s in their food and drink and encourages them to make healthier choices by suggesting alternatives to foods such as breakfast cereals, ready-made ready meals and cookies, chips and soft drinks.

A government spokesperson added: ‘We encourage everyone to eat a healthy, balanced diet, which includes at least five portions of fruit and vegetables a day.’