Not Enough Nuts and Seeds

It's interesting to note that 8.5% of the deaths studied were caused by consuming insufficient nuts and seeds. The protein food group includes nuts and seeds, which are also highly nutrient-dense. They contain polyunsaturated fats, fiber, and magnesium.

According to research in the medical journal BMC Medicine, consuming 20 g (or about a handful) of nuts daily can reduce your risk of diabetes and heart disease by over 40% and 30%, respectively. However, due to their high-calorie content, try to limit your consumption and swap them out for other protein-rich foods like meat. The American Heart Association advises consuming four servings of nuts each weight 1 1/2 ounces per week. Different types of nuts have slight differences in their vitamin and mineral content, so eating a variety of nuts will increase your levels of various nutrients.