Eating nuts regularly might just be the secret to a longer, healthier life for those over 70, according to new research. Monash University-led scientists discovered that older adults who include nuts in their daily diet tend to live longer without dementia or persistent disabilities. This study, published in the Journal Age and Ageing, shines a light on how something as simple as a handful of nuts can make a significant difference in later years.
Study Insights: Nuts Make a Difference
The research involved nearly 10,000 adults aged over 70, part of the ASPREE Longitudinal Study of Older Persons (ALSOP). Participants who ate nuts daily or several times a day showed better health outcomes compared to those who rarely or never consumed them. It wasn’t just about eating nuts; it was about the consistent inclusion of these nutritious snacks in their diets.
Holly Wild, a PhD candidate and lecturer at Monash University, highlighted the nutritional powerhouse that nuts are. They’re packed with protein, essential micronutrients, unsaturated fats, fiber, and energy. But, there’s a catch. For some older adults, especially those with dental issues, whole nuts can be a challenge to eat.
“Our study took into account factors like poor oral health and other dietary habits. Even after adjusting for these, nuts still stood out as a positive factor for a healthy lifespan,” Wild explained. This means that nuts can be a reliable part of a diet, even when other aspects might not be perfect.
Making Nuts Work for You
Wondering how to include more nuts in your diet? It’s easier than you think. Nuts come in various forms, making them accessible to everyone, regardless of chewing difficulties.
- Whole Nuts: Perfect for snacking or adding to dishes.
- Chopped or Crushed Nuts: Great for salads, cereals, and smoothies.
- Nut Butters and Pastes: Ideal for those who prefer a softer option.
However, it’s best to keep salted, candied, and chocolate-covered nuts to a minimum. These versions can add unnecessary sugars and salts to your diet, which aren’t beneficial for long-term health.
Recommended Intake
The Australian Dietary Guidelines suggest that adults should aim for 30 grams of nuts daily. But here’s the kicker: most Australians over 65 only consume about 4 to 4.6 grams each day. That’s a far cry from the recommended amount!
| Type of Nut | Approximate Quantity for 30g |
|---|---|
| Almonds | 25 pieces |
| Walnuts | 10 halves |
| Peanuts | 40 pieces |
Wild emphasizes the importance of variety. Mixing different types of nuts ensures you get a range of nutrients. Plus, nuts taste their best and retain their nutritional value when stored properly—airtight containers in cool, dark places are ideal.
Beyond Personal Health: Nuts and the Planet
Nuts aren’t just good for individuals; they’re also a sustainable food choice. Incorporating nuts into our diets is not only beneficial for our health but also aligns with environmental sustainability.
The Eat Lancet Commission report for planetary health recommends nut consumption as part of a sustainable diet. Nuts have a lower environmental footprint compared to many other protein sources, making them a smart choice for those looking to eat healthily while also caring for the planet.
Nuts offer a dual benefit: boosting personal health and supporting environmental sustainability. It’s a win-win situation that more people should consider.
