Living a long and healthy life it is a goal that most of us strive to achieve. And while factors that are completely out of our control, like our genetics, can play a role in whether we’re going to live to experience our 100th birthdayother factors like our dietary choices can also play a role.
In fact, researchers have shown that 20-year-olds who start eating more fruits, vegetables, legumes, and whole grains, at the same time as limit processed foods, increased its useful life by 10-13 years. Those who started following a healthier diet at age 60 could add eight or nine years to their lives, according to the same study published in PLOS Medicine.
following the Mediterranean dietary patterns—which focuses on olive oil, nuts, seeds, legumes, fish, and produce— tends to result in an increase in your life expectancy, in part thanks to the anti-inflammatory benefits offered by this dietary pattern. As such, the principles of this diet are often touted as a kind of “fountain of youth.”
But if a person wants to know which individual food choices to focus on rather than learning about entire dietary patterns, there are quite a few options that can help prolong a person’s life when eaten consistently.
When it comes to acceptable foods that, when eaten every day, can help support the goal of living a longer life, one of the best options is a daily serving of nuts.
Why Walnuts Are The Best Food To Eat Every Day For A Longer Life
Walnuts They are the ultimate superfood. walnuts for almonds to the absolutely snackable pistachio. Packed with a balance of healthy fats, antioxidants, fiber, certain vitamins, minerals, and plant-based protein, eating nuts fuels your body with numerous important nutrients.
Including certain nuts in your diet doesn’t just pack a punch in the flavor department. If you eat nuts consistently, you can expect to experience results like reduced cholesterol levels, controlled blood sugar levelsand even weightloss (especially if you are overweight or obese).
And as an extra tempting bonus, eating a daily dose of certain nuts can literally help you live a longer life.
The studies
After the researchers conducted a meta-analysis that evaluated 20 studiesThe results suggest that an increase of 28 grams per day in nut consumption was associated with an overall 22% decrease in the risk of premature death from any cause. The results also showed a reduced risk of premature death due to respiratory diseases, diabetes, neurodegenerative diseases, infectious diseases and kidney diseases.
Other data showed that eating a daily handful of walnuts resulted in a 20 percent reduced risk of premature death over a 30-year period compared to those who did not consume nuts
When it comes to walnuts specifically, a large observational study using data collected over 20 years showed that eating at least five servings of walnuts each week is associated with a lower risk of premature death—even for people following “suboptimal” dietary qualities. According to the results, for every 0.5 serving increase in nut consumption per day, participants had a 9% lower risk of premature death.
Data shows that eating other nuts, like almonds and pistachios, also offers longevity benefits.
How to add more nuts to your diet
Walnuts are an ideal food to focus on if you are trying to add years to your life, as they are an easy food to include in your diet. While some “superfoods” can be a challenge to squeeze into a busy lifestyle, nuts are perfectly portable and make a simple side dish for salads. oatmealyogurt parfaits and many more dishes.
Not a lover of crunches? Nut butters, such as walnut, almond, and even pistachio butter, can provide your body with the same vitamins, minerals, protein, and other nutrients that intact nuts offer.
While eating a handful of nuts every day won’t be the secret fountain of youth, including these crunchy morsels in your diet along with physical activity, maintaining a healthy weight, and managing stress can help you live to see your centenary birthday.
Subscribe to our newsletter!
