Crack the Secret to Living Longer: Why Nuts Should Be Your Snack of Choice

Nuts have been a subject of controversy for quite some time. There are those who claim that nuts are high in fat and calories, while others praise nuts for their numerous health benefits. Although studies and opinions have changed with time, recent research shows that there is a strong connection between nut consumption and a decreased risk of mortality from various diseases.

Researchers from Brigham and Women’s Hospital in Boston and Harvard Medical School conducted the largest study in history to examine the relationship between nut consumption and mortality. Over 76,000 women participating in the Nurse’s Health Study (between 1980-2010) were examined, as well as 42,000 men participating in the Health Professionals Follow-up Study (between 1986-2010). The results of this study demonstrate a strong correlation between nuts consumption and increased longevity due to the reduced onset of specific diseases.

Factors Contributing to Increased Longevity

Numerous factors are responsible for the benefits of eating nuts, as they are rich in many essential nutrients, including:

Unsaturated fats, which are good for heart health.
Protein.
Vitamins, particularly vitamins B and E.
Antioxidants.
Fiber, great for digestion.
Folate, essential for pregnant women.
Magnesium, which has multiple health benefits.

Furthermore, nuts are associated with a reduced risk of several diseases, such as heart disease, cancer, respiratory disease, colon cancer, insulin resistance, type 2 diabetes, inflammation, and gallstones.

According to the research conducted by Harvard, individuals who consume more nuts are leaner, lead an active lifestyle, tend not to smoke, consume more fruits and vegetables, exercise more frequently, and take nutritional supplements.

How Many Nuts Should You Eat?

The study found an inverse relationship between nut consumption and mortality from disease. The more nuts a person ate, the more their risk of mortality decreased. Here’s a breakdown of risk reduction based on nut consumption:

Less than one time per week: 7% decrease in mortality.
One time per week: 11% decrease in mortality.
Two to four times per week: 13% decrease in mortality.
Five to six times per week: 15% decrease in mortality.
Seven or more times per week: 20% decrease in mortality.

Charles S. Suchs, the study’s senior author and director of the Gastrointestinal Cancer Treatment Center at Dana-Farber Cancer Institute, mentioned that heart disease mortality saw the most significant reduction, with a staggering 29% decrease.

Incorporating Nuts Into Your Daily Diet

It’s clear from the study that nuts are essential for a healthier and longer life, and it’s recommended to consume one ounce of nuts daily to see the maximum health benefits. If you find it difficult to eat plain nuts each day, there are plenty of creative ways to incorporate them into your diet:

Make trail mix by combining various nuts, dried fruits, and maybe a little dark chocolate.
Add nuts to your hot breakfast cereals and granolas.
Mix them into salads, soups, and chili for extra crunch and vitamins.
Blend them into smoothies for added texture and nutrition.

In conclusion, nuts play a crucial role in improving overall health and keeping you at a lower risk of numerous diseases, thus increasing your life expectancy. As a simple yet widely available source of nutrients, nuts should be a part of your daily food intake. So, go ahead, and go nuts for a longer life!