The #1 Healthiest Nut to Eat As You Age, Says New Study


If you’ve been searching for a nutritious snack, you might want to think about having a few nuts whenever you feel a little hungry. Nuts are among the healthiest snack foods you can eat because they are packed with good fats. Naturally, you could always reach for a handful of almonds or cashews when you’re hungry, but you might want to eat some walnuts instead because a recent study discovered that they’re a great choice for maintaining your health.

In the Coronary Artery Risk Development in Young Adults Study, 3,023 participants between the ages of 18 and 30 were initially questioned at the beginning of the study about their eating habits, and even after seven years and 20 years. The study results were published in Nutrition, Metabolism, & Cardiovascular Diseases. It was discovered that the individuals in question consumed, on average, three-quarters of an ounce of walnuts daily. In addition, participants underwent examinations over 30 years that recorded their clinical and physical parameters.

The participants who consistently ate walnuts from a young age had a better diet. Also, they seemed to be more engaged in physical activity and were less likely to be at risk of heart disease as they grew older, the researchers discovered when they examined the participants’ long-term health.


In this new study, professor of Epidemiology and Community Health, Lyn M. Steffen, Ph.D., MPH, RD, at the University of Minnesota School of Public Health and Lead Researcher, says, “Walnut consumers tend to have a unique body phenotype that has other positive effects on health such as more satisfactory diet quality.”

Steffan further states, “eating handful walnuts on a daily basis has surprising health miracles as they may serve as a food carrier throughout people’s life to make healthy nutrition and lifestyle habits.”

“Learning healthy habits early in life stays with us as we grow. So, let’s make a habit of intake a handful of walnuts for a snack. We’re likely to continue this flow into adulthood and reap the nutritional benefits,” Selena Devries, RD, Celiac Dietitian.

In addition, walnuts include omega-3s, which are anti-inflammatory lipids that help to improve heart health. Moreover, according to the study, “walnut also provide a healthy dose of fiber, roughly 2 grams per ounce, which will help steadier blood sugar levels and leave you feeling full and satisfied for hours.”

To start seeing the benefits of walnuts, eat a handful of walnut each day. You can combine them with dried cranberries or with your favorite high-fiber cereal.



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