Adding nuts to our diet ensures “painless” aging and long life.
While there are factors beyond our control when it comes to healthy aging and longevity, there are some options within our reach that can make a significant difference.
According to a study published by the California Walnut Foundation, eating walnuts as a daily snack is a proven way to improve health and possibly live a healthy and long life.
As part of the ongoing Coronary Artery Risk Development in Young Adults (CARDIA) study, scientists reviewed 20 years of nutritional history and 30 years of physical and clinical measurements in more than 3,300 individuals.
They found that participants who ate walnuts at an early age were more likely to be more physically active and eat a better quality diet.
Eating walnuts from an early age also helps improve various risk factors for cardiovascular disease with age.
“Those who eat nuts appear to have a unique body phenotype that carries with it other positive health outcomes, such as improved nutritional quality, especially when they start eating nuts from adolescence to mid-adulthood – when the risk of disease is elevated.” Lynn Stephen said. principal investigator for CARDIA, chronic diseases such as heart disease, obesity and diabetes.
And in a more recent study published in the journal Nutrition, Metabolism and Cardiovascular Disease, the researchers suggest that this may be due to the unique combination of nutrients found in walnuts and their impact on health.
Using data from the CARDIA study, the team compared data on 3,000 people who were classified as “nut consumers”, “other nut consumers”, or “non-nut consumers”.
Average nut intake during the study was about 21g per day, and nut consumption among “other nut consumers” was about 42.5g per day.
Overall, the researchers reported the following outcomes for nut consumers compared to other groups:
– Highest self-reported physical activity
Less risk of heart disease
Less weight gain during the study period, and fewer participants who ate nuts were classified as obese.
Significant decrease in fasting blood glucose
Nut consumers also had:
Decreased body mass index
Waist circumference reduction
– Low blood pressure
Low blood triglycerides
All of these factors reduce the risk of heart disease. “Nut eaters showed a benefit in terms of dietary quality, but nut eaters appeared to be healthier in terms of heart disease risk than other groups, even after adjusting for overall dietary quality,” Stefan says. The food structure indicates that the general public of nut consumers suggests that walnuts can act as a bridge or carrier food to help people form healthy eating habits and lifelong lifestyles.
Walnuts contain significant amounts of the plant-based essential omega-3 alpha-linolenic acid, which studies show may play a role in heart, brain health, and healthy aging.
It also contains 4.4g of protein and 1.4g of fiber per 30g serving. In addition, it is rich in other nutrients such as vitamin E, magnesium, vitamin B6, folic acid, and potassium.
They also contain thiamine, zinc, pantothenic acid and iron.
You must log in to post a comment.