According to a Harvard-led study, eating walnuts regularly may be linked to a decreased risk of death and a longer life expectancy in older persons than those who do not. Walnuts may reduce mortality risk and increase life expectancy, research suggests.
Five or more servings of walnuts per week may provide the most significant benefit for those with poor diet quality. The researchers carried out the study at Harvard T.H. Chan School of Public Health in the US.
When compared to those who did not consume walnuts, eating five or more servings per week was related to a 14 % lower risk of mortality from any cause, a 25% lower chance of dying from cardiovascular diseases (CVD), and a gain of around 1.3 years in life expectancy.
According to the researchers, even among adults who ate a poor diet, increasing walnut consumption by half a serving per day was linked to health advantages, including a 12% lower risk of death and a 26% lower risk of death from cardiovascular illnesses.
The researchers looked at data from 67,014 women from the Nurses Health Study, who were on average 63.6 years old, and 26,326 men from the Health Professionals Follow-up Study, who were on average 63.3 years old in 1986.
Participants were generally good when they began the research, and they were followed for around 20 years (1998-2018).
Participants reported on their general food consumption, including how often they consumed walnuts, other tree nuts, and peanuts, as well as lifestyle characteristics such as exercise and smoking status every four years.
The researchers were able to find links between walnut consumption at various levels and several health indicators associated with longevity using this information.
“We found that participants who consumed more walnuts, as well as consumed them more frequently, had a decreased risk of all-cause fatality and CVD mortality compared to non -consumers, the study’s,” authors said.
The findings of this observational study do not show cause and effect. Still, the researchers give insight into how walnuts may enhance an overall healthy lifestyle that promotes lifespan.
Health Benefits of Walnut
- Walnuts are one of the richest sources of omega-three fatty acids, which help to improve brain function and alleviate depressive symptoms.
- Walnuts have one of the wealthiest dietary antioxidants, such as vitamin E, ellagic acid, melatonin, carotenoids- amongst all other nuts and berries.
- Walnuts promote good digestion, metabolism, and a robust immune system.
- Walnuts reduce inflammation and improve blood vessel function. Omega-3 fatty acids help lower cholesterol, reduce inflammation, and enhance blood flow through the arteries. The E in walnuts is in a very heart-protective form (gamma-tocopherol).
- Walnuts suppress hunger which aids weight loss, and they can also be consumed as a snack on their own.
- They can be eaten raw and retain their nutritional content. You may roast them and use them in salads or blend them into banana and mango smoothies. You may also use them to add a healthy dosage to sauces.