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the to study found that five or more servings of an ounce of nuts per week were associated with a higher life expectancy in American seniors.
Principal Investigator Yanping Li, Principal Investigator in the Department of Nutrition at Harvard TH Chan School of Public Health, received “California Walnut Commission research support“, says the newspaper, which notes it. “The funder has no role in the design and conduct of the study, in the collection, analysis and interpretation of data, and in the preparation, review or decision to publish the results. . All other authors have indicated that they have no relevant relationship to disclose with the contents of this document. “
“What we learned from this study is that even a few handfuls of nuts per week can help promote longevity, especially in those whose diet isn’t great to start with. practical advice that may be achievable for a number of people looking to improve their health, which is a priority for many people ”,Li said.
Nutrient powerhouse …
One ounce of nuts provides protein (4g), fiber (2g), magnesium (45mg), and essential ALA omega-3s (2.5g).
There has been previous research supporting similar findings, noted the study researchers, who cited a 2018 studywho found that those who followed a Mediterranean diet supplemented with extra virgin olive oil and walnuts had a 45% lower risk of mortality and a 47% lower risk of mortality from cardiovascular causes.
Nuts in varying amounts can have a positive impact on health
Study researchers examined data from 67,014 women from the Nurses’ Health Study with a mean age of 63.6 years and 26,326 men from the Health Professionals Follow-up Study aged 63.3 in 1986. The participants were in relatively good health when they joined the studies (e.g. cancer, heart disease, and stroke) and were followed for about 20 years (1998-2018), the researchers noted. Food intake was assessed every four years during which participants reported on their overall food intake – including how often they consumed tree nuts, other nuts, and peanuts – along with related factors to lifestyle such as exercise and smoking.
Based on this data, the researchers were able to identify associations between nut consumption at different levels and different health indicators related to longevity.
According to researchers, eating five or more servings per week was associated with a 25% lower risk of dying from cardiovascular disease and a life expectancy gain of about 1.3 years, compared to those who did not consume of nuts.
Consuming nuts in smaller amounts also had its benefits, said the researchers, who found that those who ate them two to four times a week had a 14% lower risk of dying from cardiovascular disease and a gain of about one. year of life, compared to non-nut consumers.
And for those on a “suboptimal diet,” consuming half a serving of nuts per week was associated with health benefits, including a 26% reduction in the risk of death from cardiovascular disease, reported researchers.
Limitations of the study
Noting that the research was purely observational, the researchers pointed out that the results did not prove a direct cause and effect, but rather argued that nuts can contribute to a healthy lifestyle in general.
Other factors that helped improve life expectancy in those who consumed higher amounts of nuts were also at play and likely impacted the results, the researchers noted.
“Participants who consume nuts more frequently tend to be more physically active, eat healthier diets, reduce alcohol intake, and take multivitamins.” wrote the study researchers.
The study also relied on participants’ self-reported nut consumption as well as the homogeneity of their group of participants (all of whom were in the health field), which could have had an additional impact on health outcomes. results.
However, researchers noted, “Our study has strengths, including the long follow-up of two large cohorts and repeated measures on detailed diet and lifestyle variables.”
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