Eating Nuts May Help You Live Healthier and Longer

Bowl of mixed nuts

This is good news for nut lovers out there. An apple a day may help you keep the doctor away, but if you want to live longer, eating nuts may be a better option, according to a study.


The report which was published in New England Journal of Medicine, showed that people who were daily nut-eaters, were less likely to die of respiratory disease, cancer and heart disease.

Overall, the daily nut consumers were 20% less likely to have died during the course of the study, compared than those who avoided nuts.

The report were referenced from nearly 120,000 participants in the Physician’s Health Study and Nurses Health Study. Participants answered questions about their diets at the beginning of the studies, which was during the 1980s, and then every 2-4 years during 30 years of follow-up.

The participants were classified into six categories, ranging from never eating nuts, to those who consumed them seven or more times per week. The more often participants ate nuts, the lower their risk of premature death.

The research showed that composition of nuts, that includes fiber, vitamins, healthy fats, phytochemicals and minerals, may help provide anticarcinogenic, cardioprotective, antioxidant and anti-inflammatory properties.

How to Add Nuts into Your Diet

It is recommended to try addinng mixed nuts into your diet and make sure to choose unsalted over salted. See below for the tips on how to make nuts a part of your regular diet:

  • Use nut butter for your morning toast
  • Add nuts into your yogurt or cereal
  • Add nuts into salad or stir-fry
  • Try nut-encrusted chicken or fish, such as pecan-encrusted trout

Nutrition Facts of Nuts

Tree Nut
Numbers are grams per ounce
Fat Protein Carbohydrates
Macadamias 22 2 4
Pecans 20 3 4
Pine nuts 20 4 4
Brazil nuts 19 4 3
Walnuts 18 4 4
Hazelnuts 17 3 5
Cashews 13 4 9
Almonds 14 6 6
Pistachios 13 6 8


If you are worried that eating nuts might make you fat, because it is high in fat? Studies showed that people who consume nuts on a frequent basis, were less likely to gain weight. This is because nuts are rich in fiber and protein, which helps delay the absorption and decreases hunger. Also nuts contain mostly unsaturated healthy fats.


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