Fact or Myth: Can Eating Nuts Help You Live Longer?

This is FACT.

For three decades, Harvard researchers tracked 76,464 women in the Nurses’ Health Study and 42,498 men in the Health Professionals Follow-up Study, and analyzed the effect nut consumption had longevity.

  • Individuals who consumed just 1 ounce of nuts 7 times each week were 20% less likely to die for any reason than were people who didn’t eat nuts.
  • People who ate nuts at least 5 times a week had a 29% lower mortality risk from heart disease and an 11% lower mortality risk from cancer.
  • Even people who ate less than one serving of nuts per week showed a 7% reduction in all-cause mortality.

A recent 10-year study published in the International Journal of Epidemiology showed that of the more than 120,000 men and woman studied, those who consumed 10 grams of nuts each day (that’s less than 1 ounce!) enjoyed a 23% lower risk of death from any cause. Nut consumption appeared to reduce neurodegenerative disease by 43%, respiratory disease by 39%, and diabetes by 30%.

Another study made up of 50,000 people and published in the same journal verified that nut consumption reduced all-cause mortality.

Heart Health, Cancer Prevention and More nuts

Many nuts contain an exemplary amino acid called L-arginine, which has proven vascular benefits for people suffering from, or at high risk for, heart disease.

Macadamia nuts and pecans contain the highest amount of healthy fat and the lowest amounts of protein and carbs. Macadamia nuts boast a high concentration of vitamin B1, magnesium, and manganese. Just one serving delivers 58% of your recommended daily value (RDV) of manganese, 23% your RDV of thiamin, 2.2 grams of protein, and only 4 grams of carbs.

Another macadamia nut boon is that its fatty acid content is made up of 60% heart-healthy oleic acid, almost the same amount that’s in olive oil!

Pecans are also low in carbs and help to lower LDL “bad” cholesterol and improve the health of your arteries with 19 different vitamins and minerals.

Studies indicate that walnuts may possess anti-cancer activity. Walnut consumption cut breast cancer risk in mice by 50% and inhibited prostate cancer growth by 30-40%. Just a quarter cup of walnuts gives you more than 100% the daily recommended value of the essential fatty acid omega-3, and is also packed with copper, manganese, molybdenum, biotin, and free-radical-busting phytosterols and antioxidants.

Research also confirms that eating nuts regularly can help…

  • Lower systolic blood pressure
  • Reduce your risk factors for developing metabolic syndrome
  • Shift your body into fat-burning mode
  • Lower your diabetes risk
  • Improve you heart health
  • Decrease your mortality risk
  • Promote a longer life