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You're Gonna Love My Nuts (Part 2)

Break out the nut cracker! If the last study I covered wasn't enough to get you eating more nuts, here's another one that links it to reduced mortality. In this study, the frequency of eating nuts was inversely associated with total and cause-specific mortality, and this was seen independent of other predictors of death.

The data comes from 2 large prospective US cohorts: 76,464 women in the Nurses' Health Study (1980 - 2010) and 42,498 men in the Health Professionals Follow-up Study (1986 - 2010). The researchers excluded study participants with a history of heart disease, stroke, or cancer. They analyzed nut consumption at the start of the study and every 2 to 4 years thereafter.

During the years of follow-up, 16,200 women and 11,229 men died. When compared with participants who didn't eat nuts, those who ate nuts less than 1 serving/week had a 7% decrease in mortality risk (this was after adjustment for other known or suspected risk factors, including total sodium intake, adherence to a Mediterranean diet, and olive oil intake). For those who ate 1 serving weekly, there was a 11% lower risk, and a 13% lower risk in those who ate 2-4 servings per week. Risk continued to decrease with increasing consumption with a 15% lower risk at 5-6 servings/week, and a 20% lower risk for those eating 7 or more servings weekly.

Consuming nuts also showed reduced death from a number of specific causes, including cancer, heart disease, and respiratory disease. Results were consistent for both peanuts (which aren't even real nuts) and tree nuts, and the benefits persisted across all subgroups.

So don't just play with those nuts, gobble 'em up!
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Source: Association of Nut Consumption with Total and Cause-Specific Mortality

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