Key Takeaways:
- Older adults who consumed nuts daily had a significantly reduced risk of death, dementia, or physical disability.
- Risk reductions were more pronounced among individuals with a less-than-ideal diet.
Summary
A prospective cohort study, published in Age and Ageing, found that daily nut consumption was associated with a healthier and longer lifespan among older adults. This included a lower likelihood of developing dementia or persistent physical disability. The protective effect was particularly evident in those with suboptimal diets.
Study Context:
Alice J. Owens, from Monash University’s School of Public Health and Preventive Medicine, emphasized the simplicity of the finding: “Adding a serving of nuts or nut-based products into the diet regularly is a straightforward recommendation for primary care providers to consider.”
Previous studies have linked nut consumption to various health benefits, such as reduced cardiovascular disease (CVD) risk and slower cognitive decline. However, most research has focused on middle-aged adults or specific diseases. This study aimed to evaluate the impact of nut consumption on a broader health outcome: disability-free survival (DFS).
Methodology:
- The study involved 9,916 Australian participants aged 70 or older from the ASPREE Longitudinal Study of Older Persons.
- DFS was defined as survival free of dementia or long-term physical disability, reflecting an outcome meaningful to older adults seeking independence.
- Nut consumption was categorized based on responses to a 49-item food frequency questionnaire as never/infrequent (1-2 times per month), weekly (1-2 times per week), or daily (once or more per day).
- Dietary quality was also evaluated and grouped into quartiles.
Findings:
- Over a median follow-up of 3.9 years, 997 participants experienced composite endpoint events, with 63.8% occurring in men.
- Participants who ate nuts daily had a 23% lower risk of reaching the DFS endpoint compared to those with infrequent or no nut consumption (HR = 0.77; 95% CI, 0.61–0.98).
- Among individuals in the second dietary quality tertile, daily nut eaters showed a 29% lower risk (HR = 0.71; 95% CI, 0.51–0.98).
- Nuts’ nutrient and protein content were noted to support muscle preservation, an essential factor in reducing frailty in older age.
Limitations:
- Nut consumption data was self-reported, which may have introduced recall bias.
- The study did not specify the types or quantities of nuts consumed. Owens suggested that consuming a variety of nuts throughout the year might maximize nutrient intake.
Conclusion:
While there is no single “magic ingredient” for health, nuts offer a diverse array of macronutrients and micronutrients that contribute to healthy aging. Owens recommended choosing a mix of nuts, ideally those in season, to optimize their nutritional benefits.
Future research could explore the specific effects of different types and quantities of nuts in diverse populations.
