Nuts for Longevity: a new research from Monash University adds to the growing body of evidence highlighting the powerful role of nuts in promoting a healthy and extended lifespan for older adults
The Findings:
A study of nearly 10,000 Australians over 70, published in Age and Ageing, reveals that those who regularly consumed nuts, daily or multiple times a day, lived longer without dementia or persistent disability compared to those who rarely or never ate them.
Why Nuts?
Nuts are packed with:
Protein and fiber: essential for muscle maintenance, digestive health, and blood sugar regulation.
Unsaturated fats: key for heart health, reducing inflammation, and enhancing brain function.
Micronutrients (vitamins and minerals): crucial for immunity, bone strength, and providing antioxidant protection.
These nutrients make nuts an excellent snack or addition to meals, even for those with less-than-ideal diets.
Easy Ways to Add Nuts to Your Diet:
Whole, chopped, or crushed nuts Nut meals or pastes Nut butters (unsweetened and unsalted) Add them to salads, smoothies, or cereals for an effortless boost!
How Much Should You Eat?
The American Dietary Guidelines suggest consuming 5 ounces of nuts per week, which translates to a handful of unsalted nuts or about two tablespoons of unsweetened nut butter on most days. This equates to roughly 25 almonds, 10 walnuts, or 40 unsalted peanuts.
Make nuts your daily habit: incorporate a variety of nuts into your routine for their unique nutrients and freshness. Store them in airtight containers in a cool, dark place to maintain their nutritional value. Fuel your longevity one handful at a time!