Easy to take and snack on, nuts are a precious ally after 70 years. A study carried out on nearly 19,000 seniors shows a link between their consumption and more independent aging.
Eating nuts could have a much greater impact on quality of life after age 70 than we imagine. According to a large Australian study published in the journal Age and Aging, people who consume it regularly age better. In particular, they are more likely to remain independent on a daily basis, dressing, washing or doing their shopping without help.
For almost a decade, researchers at Monash University in Melbourne followed 18,684 healthy Australian seniors, all aged 70 and over at baseline. Those who regularly consumed nuts had a significantly higher likelihood of remaining alive and healthy at follow-up. What makes this result even more solid: the researchers took into account other factors such as physical activity, smoking, weight or medical history. The connection with nuts still held. “Nut consumption was associated with higher disability-free survival independent of these factors”specify the authors.
Why do nuts work so well after 70? Because they concentrate several elements that the body requires at this age. “LNuts are a good source of protein, micronutrients, unsaturated fats and energy. In adults over the age of 70, daily nut consumption is associated with increased longevity and may be particularly beneficial for those with unbalanced diets. explain the authors. Few foods can tick so many boxes in so little volume. And the variety doesn’t matter. Walnuts, almonds, hazelnuts, cashews or pistachios: all seem beneficial. What matters most is consistency. Eating 10 grams per day or 2 to 3 shelled nuts is much better than a large bowl once a week.
The study is also interested in what can explain this benefit over time. Nuts are one of the rare foods to combine anti-inflammatory effects, a beneficial action on blood sugar levels and a contribution to cardiovascular health, three factors directly linked to maintaining autonomy after age 70. It is this rare combination, rather than a single isolated mechanism, that would explain the magnitude of the effect observed in the study.
Concretely, integrating nuts into your daily life is one of the simplest habits to adopt: a few nuts for breakfast, a handful of almonds mid-morning, hazelnuts as an aperitif. Neither restrictive nor costly and perhaps decisive for remaining upright and independent as long as possible.
