Eating a small handful of nuts daily
People who regularly eat nuts have about 20% lower mortality risk compared to those who don’t. Even eating nuts just once a week yields a roughly 10% reduction in risk. The greatest benefit is seen when nuts are consumed daily.
Consuming 28 grams per day costs roughly 200–300 yuan annu…
Two large U.S. studies tracked over 119,000 participants for several years, totaling more than 3 million perso…
Consuming 28 grams per day costs roughly 200–300 yuan annually. It’s easy to fit into your routine without taking extra time.
Two large U.S. studies tracked over 119,000 participants for several years, totaling more than 3 million person-years. Compared to non-nut eaters: individuals consuming nuts less than once a week saw a 7% lower risk of death (hazard ratio 0.93, 95% CI 0.90–0.96). Those eating nuts once a week had a 11% lower risk (0.89, 0.86–0.93). For consumption of 2–4 times weekly, the reduction was 13% (0.87, 0.83–0.90). Those eating nuts 5–6 times weekly saw a 15% drop (0.85, 0.79–0.91), while daily consumption resulted in a 20% lower risk (0.80, 0.73–0.86).
Bao Y, Han J, Hu FB, et al. (2013). Association of nut consumption with total and cause-specific mortality. New England Journal of Medicine, 369(21), 2001-2011. https://doi.org/10.1056/NEJMoa1307352
Open source linkChoose plain, unsalted nuts. Although nutritious, nuts are calorie-dense, so avoid eating them in excess as snacks. Keep in mind these studies only track long-term trends; nut eaters generally maintain healthier lifestyles overall, so these figures should be interpreted with some caution.