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Today more than ever Following a healthy diet has become the best tool to gain health. Based on this, all kinds of recommendations on the healthiest foods with which it is essential to supply the diet have come to light, and nuts top the list. Specifically, walnuts have long been touted as a nutritious way to maintain heart health, lower cholesterol, reduce inflammation, and get a ton of essential nutrients, fiber, and antioxidants. Now, a new Harvard study has found that consume walnuts five times a week, it is a great eating habit to prolong life for more than a year.
The study was published in early August in the journal Nutrients and found that a few handfuls of walnuts a week can help us live longer. The investigation was led by Harvard TH Chan School of Public Health, in which they specifically found that eating five or more servings of nuts per week (with a one-ounce serving) helped people to extend their life 1.3 years longer than people who did not eat nuts.
The five servings of walnuts per week were also associated with a 14% decrease in the risk of death, from any cause, and a 25% lower risk of dying from cardiovascular disease specifically. Best of all, according to the study, eating fewer nuts is also associated with health benefits. Which is good data for those people who don’t like nuts enough to eat 5 servings a week, in fact: Harvard researchers found that consuming walnuts only two to four times a week it could still have significant benefits.
The truth is that walnuts are a true nutritional treasure, a success that cannot be missed in any balanced and healthy diet. Despite being high in fat, they are a highly nutritious food that is associated with impressive health benefits and are also a great ally in weight loss. They stand out for their high content in healthy fats and therefore in calories, they contain a hard and inedible outer shell that, in general, must be opened to release the core inside. They shine for their content in essential nutrients, among which stand out: proteins, fats, carbohydrates, fiber, vitamin E, magnesium, phosphorus, copper, manganese and selenium.
One of the most outstanding aspects of the study is that it verifies that even a lower consumption of two to four times a week: leads to a 13% reduction in the risk of death, a 14% reduction in the risk of dying from cardiovascular disease and an increase of approximately one year of life compared to people who do not eat any walnuts during the week.
The researchers noted that walnuts are particularly beneficial for people who tend to have poor diets. So that they are the perfect alternative to move towards a healthier lifestyle. According to the Harvard study, when people on a suboptimal diet added just half a serving of walnuts to their daily diet, the benefits were clear: they had a 12% lower risk of death and a 26% lower risk of death for cardiovascular diseases. It is worth mentioning that a suboptimal state of health is characterized by some alterations in psychological behaviors or physical characteristics and basic markers of medical examinations.
According to statements by the lead researcher and study author, Yanping Li: “What we have learned from this study is that even a few handfuls of walnuts per week can help promote longevity, especially among those whose diet quality is not excellent. ” “It is practical advice that may be feasible for many people seeking to improve their health.”
In addition, the study emphasizes the nutritional and medicinal power of walnuts. It’s about a complete food packed with nutrients and antioxidants They also have other health benefits. Harvard researchers are very serious about it and emphasize that just one serving of walnuts represents a powerhouse of important nutrients for optimal health, including protein (4 g), fiber (2 g), a good source of magnesium ( 45 mg) and an excellent source of omega-3 ALA (2.5 g). For all its benefits, they are a food that benefits brain, intestinal, digestive and cardiovascular function. In addition to being full of energy and promoting physical and mental performance, they are satisfying and incredibly versatile.
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