A groundbreaking study suggests that adding nuts to your daily diet could considerably contribute to a longer, healthier life.Researchers have found a strong correlation between regular nut consumption and increased lifespan, notably among older adults. This exciting news offers a simple yet powerful dietary strategy for promoting healthy aging.
The research, published in the journal Age and Ageing, involved a large-scale study of over 9,900 adults aged 70 and older. Participants who reported eating nuts frequently—daily or several times a day—experienced a longer life expectancy without dementia or persistent disability compared to those who rarely or never consumed nuts.
Lead researcher Holly Wild, a PhD candidate and lecturer, explained the findings: “Our study was able to account for poor oral health and other foods that people usually ate, and after adjusting for these and other factors, eating nuts remained positively associated with a healthy lifespan in later life. Nuts can be a good choice for a snack or as part of a meal, even if your diet might not be optimal in other ways.”
The study highlights the nutritional richness of nuts, wich are packed with protein, micronutrients, unsaturated fats, fiber, and energy. However, Dr.Wild acknowledges that whole nuts can be challenging for some: “If you are wanting to incorporate more nuts into your diet, nuts are available in multiple different forms in supermarkets these days, including whole nuts, chopped or crushed nuts, nuts meals, and nut butters or pastes. The latter options might potentially be much more accessible to those with oral health issues, and chopped nuts can be added to salads, cereals and smoothies.”
She also offered a word of caution: “However,we do recommend keeping salted nuts,and candied and chocolate covered nuts to a minimum.”
While dietary guidelines suggest consuming around 30 grams of nuts most days (about a small handful or two tablespoons of nut butter), the study underscores the potential benefits even beyond current recommendations. Dr. Wild clarifies the serving size: “What 30 grams of nuts looks like depends on the type of nut, but typically a ‘handful’ is equivalent to around 25 almonds, 10 walnuts or 40 peanuts.”
She further emphasizes the importance of variety and freshness: “Choosing a mixture of nuts means you get the benefits of the varying amounts of nutrients found in different types of nuts. Nuts taste best and have the highest nutritional content when fresh,so store in an airtight container in a cool,dark place to maintain freshness.”
The study concludes by highlighting the sustainability aspect of nut consumption: “Nuts are a great way to incorporate protein and nutrients into our diet in a more sustainable way. for this reason, nut consumption has been recommended by leading scientists as part of the Eat Lancet Commission report for planetary health.”
This research provides compelling evidence for the inclusion of nuts in a healthy diet, offering a simple, delicious, and sustainable path towards a longer, healthier life. Consult your doctor or a registered dietitian for personalized dietary advice.
Nuts: The Tiny Superfood for a Longer, Healthier Life?
A recent study has shed light on the remarkable connection between regular nut consumption and increased lifespan, especially in older adults.this research shines a spotlight on a simple dietary addition that could potentially pave the way for a healthier and longer life. WORLDS TODAY NEWS Senior Editor, Jane thompson, sits down with registered dietitian and nutritional researcher, Sarah Miller, to discuss the exciting findings and explore practical ways to incorporate more nuts into our diets.
Jane Thompson: Sarah, thank you for joining us today. This study has created quite a buzz, suggesting that eating nuts could indeed contribute to a longer life. Could you elaborate on the key findings?
Sarah Miller: It’s a pleasure to be here, Jane. The study, published in the journal Age and Ageing, involved over 9,900 adults aged 70 and older. What thay found was remarkable. Those who regularly ate nuts—daily or several times a week—had a significantly longer life expectancy without dementia or persistent disability, compared to those who rarely consumed nuts.
Jane Thompson: That’s fascinating!
Can you delve into the nutritional aspects of nuts that might be contributing to these benefits?
Sarah Miller: Absolutely. Nuts are indeed nutritional powerhouses.They are packed with protein, healthy fats, fiber, various micronutrients like vitamin E and magnesium, and they are a good source of antioxidants. This combination of nutrients likely plays a role in supporting overall health and longevity.
Jane thompson: The study mentions that the benefits were observed even after adjusting for factors like overall diet and oral health. This suggests nuts have a unique impact, wouldn’t you say?
Sarah Miller: Yes, that’s right. It really highlights the specific and positive contribution nuts make towards healthy aging, even within a varied diet.
Jane Thompson:
This is great news. Now, for those looking to add more nuts to their diet, what are some practical tips and considerations?
Sarah Miller: there are many tasty ways to incorporate nuts! A handful of almonds as a snack, walnuts sprinkled on salads, or peanut butter on whole-grain toast are all great options.
For those with dental issues, nut butters and finely chopped nuts can be easier to consume.
jane Thompson:
The article mentions “serving size.”
Can you clarify what that looks like for different types of nuts?
Sarah Miller: Good point, Jane. A general guideline is about 30 grams of nuts per day, which is roughly a small handful.Keep in mind that this can vary depending on the type of nut.
For example, 30 grams of almonds is around 25 almonds, while for peanuts, it would be about 40.
Jane Thompson:
Engaging. Any final thoughts or advice for our readers who are interested in exploring the benefits of nuts?
Sarah Miller:
Absolutely! While nuts are incredibly nutritious, moderation is key.Be mindful of added sugars and salt often found in processed nut products. When possible, choose unsalted, raw, or dry-roasted nuts to maximize their health benefits.
Jane Thompson:
Thank you so much, sarah, for sharing your insights with our readers today. It appears that adding a handful of nuts to our daily routine could be a very simple and delicious way to invest in our long-term health.
