Studies Say This Is Officially the Best Nut for Anti-Aging
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With the start of the new year, it's a perfect time to incorporate a new superfood into your diet. Maybe something that you weren't previously prioritizing, like say, walnuts. This nutrient-rich snack is more than just a way to fight heart disease and ward off cancer (though, yes, those are obviously big perks, too). As it turns out, they are a nutritional powerhouse that supports healthy aging more than any other nut.
What Makes Walnuts So Healthy?
In addition to being rich in fatty acids, walnuts are also a good source of heart-healthy fats, are high in fiber, filled with micronutrients, and packed with antioxidants that support our overall health and wellbeing, registered dietitian Melissa Jaeger tells Delish. While all nuts contain healthy fats, walnuts are particularly rich in polyunsaturated fats, especially omega-3 fatty acids, and they are the only nuts that contain significant amounts of the healthy omega-3 fat alpha-linolenic acid (ALA).
"A one ounce serving of walnuts provides valuable nutrients such as protein, fiber, and magnesium," Jaeger, who is an in-house nutritionist for MyFitnessPal, continues. "Their heart health benefits are further highlighted by their certification with the American Heart Association's Heart-Check mark, indicating that they meet criteria for heart-healthy food."
What Role Do Walnuts Play In Anti-Aging?
According to fellow in-house RD at MyFitnessPal, Joanna Gregg, all of these nutrients make walnuts an incredible resource in anti-aging from the inside out.
"Walnuts contain multiple components such as fatty acids, fiber and essential vitamins and minerals that have antioxidant and anti-inflammatory effects in the body," Gregg tells Delish. She points to multiple studies that show walnut consumption can reduce risk of diseases including cardiovascular disease, depression and diabetes and improve cognitive function, all "while protecting against age-related cognitive decline."
Gregg explains that many of the benefits come from their ability to fight oxidative damage in the body and improve various health markers, due to the powerful antioxidants found in walnuts.
"As far as anti-aging goes, walnuts support heart and gut health, reduce inflammation, and promote a healthy weight, which all promote optimal health and longevity," Gregg adds.
Data from the Nurses' Health Study published in the Journal of Aging Research supports these findings and in fact suggests that walnuts are uniquely linked to healthy aging among nuts. The researchers followed 33,931 women in their late 50s and early 60s, assessing their diets, physical health, memory, and chronic disease status.
Ultimately, the study found that women who consumed at least two servings of walnuts per week had 20% higher odds of being classified as "healthy agers" compared to those who did not eat walnuts. Healthy agers were defined as those with sound mental health, no major chronic diseases or memory issues, and no physical disabilities—a category that comprised about 16% of the participants. While initial analysis showed a link between total nut consumption and healthy aging, after adjusting for various factors, only walnuts maintained a significant association.
What Are The Other Health Benefits Of Eating Walnuts?
There is a laundry list! Walnuts offer significant cardiovascular benefits. Antioxidants like phytosterols and polyphenols that reduce oxidative stress, inflammation, and blood pressure, while theALA supports heart health and helps prevent heart disease and strokes. A 2023 review of research and government recommendations published in Nutrients showed evidence that eating just 10 grams of walnuts per day (or about five walnut halves) contributed to a decreased risk of cardiovascular disease. And Jaeger notes that walnuts can decrease diastolic blood pressure. "Both blood pressure and cholesterol are key factors to manage when it comes to supporting your overall heart health," she says.
One of the biggest benefits is their ability to lower cholesterol, specifically LDL (the bad cholesterol), according to Heart.org. A 2021 study in Circulation confirmed this after observing older adults who consumed two servings of walnuts a day for two years. "This recent trial confirms what earlier studies have found, namely, that that adding walnuts to your diet appears to improve your cholesterol levels," said obesity and nutritional epidemiologist at Harvard-affiliated Brigham and Women's Hospital, Dr. Deirdre Tobias.
How Often Should You Eat Walnuts?
The FDA supports eating nuts once a day: "Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease," the organization advises. Other nuts have health benefits, too! But, there are a few caveats to keep in mind.
According to Harvard Health advisory member Robert Shmerling, MD, there's not one, singular holy-grail food that can transform your diet. To achieve the results you're looking for to live longer and healthier, you'll need a well-rounded, healthy diet and lifestyle that includes regular exercise and no smoking.
There's also the issue of fat. While nuts comprise "healthy fats," the Mayo Clinic points out that these fats can still add up. Even walnuts should be eaten in moderation. The clinic advises four to six servings of unsalted nuts a week for adults.
Jaeger recommends opting for raw, dry roasted, or unsalted nuts to reduce added salt or sugar. "For a more satisfying snack, you can roast raw nuts at home tossed in your favorite spices," she suggests.
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