The Nutty Affair to Longevity: Crunching Numbers to a Healthier Tomorrow
Among the smorgasbord of dietary choices available, nuts emerge as unassuming yet potent allies in the pursuit of longevity and enhanced healthspan.
Dr Smith
11/3/20232 min read
As a doctor and healthspan enthusiast I choose to eat 45 grams of nuts 7 days a week, but why? here is a summary article, some of my favourite nut videos and some articles
Among the smorgasbord of dietary choices available, nuts emerge as unassuming yet potent allies in the pursuit of longevity and enhanced healthspan. The health benefits of daily nut consumption are not just hearsay but are backed by rigorous scientific research. Two monumental studies, one published in the New England Journal of Medicine and another in the National Library of Medicine, bear testimony to the remarkable correlation between daily nut intake and a plethora of health benefits, including reduced mortality risk.
The significance of these studies is further bolstered by their large scale and long-term nature, painting a reliable picture of the health benefits of nuts over extended periods. As you revel in the crunchiness of a handful of assorted nuts, you're essentially unlocking a treasure trove of nutrients. Let’s delve into the remarkable findings from these studies and unearth the wow! stats that make nuts a worthy protagonist in our longevity narrative.
Cardiovascular Crusaders
The heart-health benefits of nuts are nothing short of impressive. The studies elucidated a whopping 29% reduction in heart disease risk among daily nut consumers. Wow! The unsaturated fats in nuts are champions in lowering LDL cholesterol, while the antioxidants and fiber tackle inflammation, a known adversary of cardiovascular health.
Metabolic Maestros
The metabolic realm too sings praises of nuts. A daily nut ritual is associated with a 13% lower risk of metabolic syndrome. Wow! The dietary fiber in nuts is a boon for weight management and improving insulin sensitivity, creating a shield against metabolic derangements and diabetes.
Cancer Combatants
While the exploration of nuts in cancer risk reduction continues, the existing evidence is promising. The antioxidants, like selenium and vitamin E, wage a war against oxidative stress, a known precursor to cancer progression.
Brain-boosting Bonanza
Nuts are also cognitive custodians. A wow! stat from the research indicates a 15% lower risk of neurodegenerative diseases among regular nut consumers, hinting at a pathway to cognitive longevity.
Longevity in a Shell: Wow! Nut Stats At a Glance
A staggering 29% reduction in heart disease risk with daily nut consumption.
A notable 13% lower risk of metabolic syndrome, a stepping stone to metabolic wellness.
A promising 15% lower risk of neurodegenerative diseases, steering towards cognitive longevity.
The Path of Nutty Indulgence
A daily nut ritual is more than a snack-time affair. It’s a pact with longevity, a step towards a vivacious healthspan. Every crunch is a stride towards unlocking the secrets to longevity encased in the humble shells of nuts.
My own daily preference is walnuts as I enjoy them and they have numerous benefits, about 35 grams a day (If you're not doing the rest of my diet/supplement regime you might be better with mixed nuts) but only one daily Brazil nut and then I have about 10 grams of mixed nuts. Some will advocate fewer walnuts a days because they contain lots of omega-6 as well as omega-3 but for me the long term positive outcome evidence wins.
Futher reading
https://www.nejm.org/doi/full/10.1056/NEJMoa1307352
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719153/
https://www.sciencedirect.com/science/article/abs/pii/S0924224418308203
