Walnut Consumption Extends Human Lifespan

Walnut Consumption Extends Human Lifespan According to a study conducted by researchers from Harvard T.H. Chan School of Public Health, for older adults in the United States, higher walnut consumption—both in quantity and frequency—is associated with lower mortality risk and longer life expectancy compared to those who consume fewer walnuts. "What we learned from this study is that even a handful of walnuts several times a week can help people live longer, particularly those whose diet quality is not particularly good," says Yanping Li, Senior Researcher in the Department of Nutrition at Harvard T.H. Chan School of Public Health and lead researcher of the study, continuing: "This finding could be a useful hint for many people who want to improve their health." Supported by California Walnut Commission and published in Nutrients, this study concluded that consuming five or more servings of walnuts per week (one serving = approximately 25-30 grams) can substantially contribute to reducing mortality risk and increasing life expectancy. Consuming five or more servings of walnuts per week was associated with a 14% lower mortality risk (from all causes) compared to non-walnut consumers, a 25% lower risk of death from cardiovascular disease, and approximately 1.3 additional years of life expectancy. Consuming walnuts two to four times per week may also offer certain benefits. This study showed that compared to non-walnut consumers, consumption two to four times weekly resulted in a 13% reduction in overall mortality risk, a 14% reduction in cardiovascular mortality risk, and approximately one additional year of life expectancy. "Heart disease, unfortunately, causes 300,000 heart attacks and 125,000 deaths annually in Turkey. In this regard, this research conducted at Harvard University and its findings are extremely important," says Cardiologist Dr. Baha Aydoğ, noting that according to the World Health Organization, more than three-quarters of deaths from cardiovascular disease could be prevented through appropriate lifestyle modifications. Aydoğ emphasized that in our country, where death rates from heart attacks are above European averages, this negative situation can be overcome through healthy lifestyle changes beginning in childhood and heart-friendly nutrition. Specialist Doctor Baha Aydoğ stated: "We know that Mediterranean-type diet and foods rich in ALA have beneficial effects on virtually every aspect of our bodies and our lives. From now on, when you feel you are about to become stressed, stay away from fast food, sweets, and everything else that temporarily makes you feel good. Instead, consume a handful of walnuts." An interesting finding is that, as measured by a validated index based on foods and nutrients that predict chronic disease risk, consuming just one and a half additional servings of walnuts daily may offer certain benefits even for people with suboptimal diets. Consumption at this level can result in a 12% reduction in mortality risk and a 26% reduction in cardiovascular mortality risk. For this study, researchers examined data from 67,014 women with an average age of 63.3 years from the Nurses' Health Study and 26,326 men with an average age of 63.3 years in 1986 from the Health Professionals Follow-Up Study (walnut consumption data were collected in the first cycle for both groups). Participants were relatively healthy when they joined the studies (for example, they had no cancer, no heart disease, and had not experienced heart attacks) and were followed for approximately 20 years (1998-2018). Participants provided information every four years on how frequently they consumed walnuts, other tree nuts, and peanuts as part of their overall diet—and on lifestyle factors such as exercise and smoking status. The amount of walnuts consumed by participants was assessed in this way. Based on these data, researchers were able to determine relationships between different levels of walnut consumption and various health indicators related to longevity. As a prospective observational study, while these results do not prove causality, they shed light on how walnuts may support a general healthy lifestyle that promotes longevity. Participants who consumed more walnuts tended to be more physically active, eat healthier diets, consume less alcohol, and take multivitamins. All of these factors can affect life expectancy, but researchers adjusted their analyses for these aspects. It should also be noted that this data was collected before the ongoing COVID-19 pandemic. Twenty-five to 30 grams of walnuts are a source of important nutrients for optimal health, including protein (4g), fiber (2g), a good source of magnesium (45 mg), and an excellent source of the essential omega-3 ALA. References Liu, X.; Guasch-Ferré, M.; Tobias, D.K.; Li, Y. Association of Walnut Consumption with Total and Cause-Specific Mortality and Life Expectancy in U.S. Adults. Nutrients 2021, 13, 2699. https://doi.org/10.3390/nu13082699