Nuts
High-fat but not inflammatory; more than a dozen studies show they don't increase inflammatory markers even in large amounts.
Active Compounds
Bioactive compounds found in Nuts, based on research from longevity science.
- Oleic Acid
Source: How Not to Age
- Zinc
Foods rich in zinc include beans, nuts, and whole grains.
Source: Nutrition, Food and Diet in Ageing and Longevity
- Resveratrol
Nuts comprise of resveratrol in varying concentrations.
Source: Nutrition, Food and Diet in Ageing and Longevity
Health Benefits
Health conditions and aging processes that Nuts may influence, based on the source research.
Protects Against
- Chronic inflammation (inflammaging)
More than a dozen studies show nuts don't increase inflammatory markers even in large amounts.
Source: How Not to Age
- DNA DamageOne daily ounce of mixed walnuts, almonds, hazelnuts within twelve weeks
Source: How Not to Age
Reduces Risk Of
- All-Cause Mortality
Meta-analysis of 18 prospective studies: nut consumption associated with lower all-cause mortality
Source: How Not to Age
- Heart disease
Regular consumption of nuts is associated with a lower risk of cardiovascular disease in women with type 2 diabetes (Li et al. 2009)
Source: How Not to Die
- Breast cancer
Intake of fiber and nuts during adolescence reduces incidence of proliferative benign breast disease (Su et al. 2010)
Source: How Not to Die
- Cardiovascular Disease
By the numbers, the nuts-or-olive-oil Mediterranean diet showed cardiovascular benefit in the PREDIMED trial (Estruch et al. 2013)
Source: Outlive
Biological Mechanisms
How Nuts works at a cellular level.
- PromotesReduces inflammation
Meta-analysis: nut consumption reduces inflammatory biomarkers and endothelial dysfunction
- PromotesIncreases feelings of fullness
Walnut consumption increases satiation (Brennan et al. 2010); nut chewing requires effort that may reduce overall intake
- PromotesReduces Mortality Risk
Eating an ounce of tree nuts daily associated with reduced mortality (Naghshi et al. 2020)
Dosage Recommendations
Specific amounts mentioned in the research literature.
- One daily ounce of mixed walnuts, almonds, hazelnuts within twelve weeksfor DNA Damage
Source: How Not to Age
- 1/4 cup, 5+ days/weekfor All-Cause Mortality
Your life span may be increased by about two years by eating nuts regularly—one handful five or more days a week. Not eating enough nuts is the third-leading dietary risk factor for death.; Nut consumption is associated with reduced total and cause-specific mortality (Bao et al. 2013, NEJM); confirmed across populations (Luu et al. 2015)
Source: How Not to Die
- 1 ounce dailyfor Reduces Mortality Risk
Eating an ounce of tree nuts daily associated with reduced mortality (Naghshi et al. 2020)
Source: Outlive
Tips & Recommendations
Eat a small handful of nuts or seeds daily
Source: How Not to Die
Sources
- How Not to Age
- Nutrition, Food and Diet in Ageing and Longevity
- How Not to Die
- Outlive