Unsalted nuts
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The American Heart Association suggests eating 4 servings of unsalted nuts per week. A study published in the New England Journal of Medicine found that those who ate nuts had a 20% lower risk of death. Additionally, a machine learning model specialized in lifespan and healthspan prediction demonstrated that regular nut consumption was associated with younger biological age.
To complete this habit aim at eating at least 3-5 servings (30g or 1 ounce per serving) of unsalted nuts.
Reduced risk of heart disease
Nuts are rich in heart-healthy monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
Improved brain function
Nuts are a good source of vitamin E, which has been linked to improved cognitive function and a reduced risk of Alzheimer's disease.
Lower risk of diabetes
Eating nuts regularly may help improve blood sugar control and reduce the risk of type 2 diabetes.
Weight management
Despite their high-calorie content, nuts have been shown to aid in weight management by increasing feelings of fullness and reducing overall calorie intake.
Reduced inflammation
Nuts are rich in antioxidants and anti-inflammatory compounds, which can help reduce inflammation and protect against chronic diseases.
Better bone health
Nuts are a good source of calcium, magnesium, and potassium, which are all important for bone health and reducing the risk of osteoporosis.
Bao, Y., Han, J., Hu, F. B., Giovannucci, E. L., Stampfer, M. J., Willett, W. C., & Fuchs, C. S. (2013). Association of nut consumption with total and cause-specific mortality. The New England journal of medicine, 369(21), 2001–2011. https://doi.org/10.1056/NEJMoa1307352
Levine, M. E., Lu, A. T., Quach, A., Chen, B. H., Assimes, T. L., Bandinelli, S., Hou, L., Baccarelli, A. A., Stewart, J. D., Li, Y., Whitsel, E. A., Wilson, J. G., Reiner, A. P., Aviv, A., Lohman, K., Liu, Y., Ferrucci, L., & Horvath, S. (2018). An epigenetic biomarker of aging for lifespan and healthspan. Aging, 10(4), 573–591. https://doi.org/10.18632/aging.101414
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