A Handful of Nuts a Day Keeps the Doctor Away

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A recent study led by Monash University has found that daily nut consumption is associated with a healthy lifespan.

The study involved 9,916 adults over 70 years old and found that individuals who reported daily nut consumption, regardless of type or form, lived longer without dementia or persistent disability than those who never or infrequently had nuts.

The study’s researchers said these findings may help older individuals and their health professionals make dietary choices to support their health in old age.

Author Holly Wild from the Monash University School of Public Health and Preventive Medicine said nuts are a good source of protein, micronutrients, unsaturated fats, fibre, and energy.

“Nuts can be a good choice for a snack or as part of a meal, even if your diet might not be optimal in other ways,” Wild said in a news release.

How to Incorporate Nuts into Diet

It is recommended to minimise salted, candied, and chocolate-covered nuts. In addition, people should consume many different types of nuts due to their varying levels and types of nutrients.

“In our study, we didn’t track the types of nuts people ate, just how often they ate them. So, our results don’t specify which nuts or how much,” Wild told The Epoch Times in an email.

People can also eat nuts in different forms, including whole nuts, chopped or crushed nuts, nuts meals, and nut butter or pastes.

“The latter options may be much more accessible to those with oral health issues, and chopped nuts can be added to salads, cereals, and smoothies.”

Whole nuts can be difficult for individuals with poor oral health or chewing difficulties. Wild said the study adjusted for these and other factors and found that eating nuts remained positively associated with a healthy lifespan later in life.

Additionally, nuts should be stored in an airtight container in a cool, dark place to keep them fresh.

Recommended Consumption of Nuts

Australian dietary guidelines recommend adult females consume two and a half servings of nuts daily and men consume three daily servings.

One serving is defined as 30 grams (1.06 ounces) of nuts or nut paste with no added salt.

For whole nuts, a 30 gram portion could be a quarter of a cup or a small handful, and the same portion would comprise around two tablespoons of nut butter.

“What 30 grams of nuts looks like depends on the type of nut, but typically a ‘handful’ is equivalent to around 25 almonds, ten walnuts or 40 peanuts,” Wild said.

“Though just like all things, nuts should be consumed in moderation, we recommend that older adults follow the dietary guidelines, which in Australia suggest eating 30 grams of nuts most days of the week.”

However, past research suggests Australians may not be following the recommended amount. A 2011-2012 study found that, on average, male and female Australians aged 65 years and older consumed only 4.62 grams and 4.35 grams of nuts a day, respectively.