Scientifically Proven: The Best Nut for Fighting Aging
How This Nutrient-Packed Nut Supports Heart Health, Brain Function, and Longevity.
Watan-At the start of the new year, it’s the perfect time to introduce a new type of superfood into our diet—perhaps something we haven’t prioritized before, like walnuts.
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This nutrient-rich snack is more than just a way to fight heart disease and prevent cancer. As it turns out, walnuts are a powerful food source that supports healthy aging more than any other type of nut.
What Makes Walnuts So Healthy?
In addition to being rich in fatty acids, walnuts are also a great source of heart-healthy fats, fiber, micronutrients, and antioxidants that support our overall health and well-being, according to nutritionist Melissa Geiger, who spoke to Delish.
While all nuts contain healthy fats, walnuts are particularly rich in unsaturated fats, especially omega-3 fatty acids. They are the only nuts that contain significant amounts of the healthy omega-3 fatty acid alpha-linolenic acid (ALA).
She added, “One serving of walnuts contains valuable nutrients such as protein, fiber, and magnesium. Their heart health benefits are highlighted by the fact that they have earned the Heart-Check certification from the American Heart Association, indicating that they meet heart-healthy food standards.”
What Role Do Walnuts Play in Combating Aging?
According to Joanna Gregg, a nutrition expert at the globally popular MyFitnessPal app, all these nutrients make walnuts an excellent source for fighting aging from the inside out.
She revealed that walnuts “contain multiple components such as fatty acids, fiber, and essential vitamins and minerals that have antioxidant and anti-inflammatory effects in the body.”
She also pointed to multiple studies showing that consuming walnuts can reduce the risk of diseases, including cardiovascular disease, depression, and diabetes, while improving cognitive function—all while offering protection against age-related cognitive decline.
Gregg noted that many of these benefits come from walnuts’ ability to combat oxidative damage in the body and improve various health indicators, thanks to their powerful antioxidants.
She further explained, “When it comes to anti-aging, walnuts support heart and gut health, reduce inflammation, and promote a healthy weight—all of which contribute to optimal health and longevity.”
Studies Backing the Claims
Data from the Nurses’ Health Study, published in the Journal of Aging Research, supports these findings and even suggests that walnuts are uniquely linked to healthy aging among nuts.
Researchers followed 33,931 women in their late 50s and early 60s to assess their diets, physical health, memory, and chronic disease status.
In the end, the study found that women who consumed at least two servings of walnuts per week were 20% more likely to be classified as “healthy agers” compared to those who did not eat walnuts.
“Healthy agers” were defined as individuals who maintained good mental health, had no major chronic diseases or memory problems, and did not suffer from physical disabilities—this group made up about 16% of the participants.
While the initial analysis showed a link between overall nut consumption and healthy aging, after adjusting for various factors, only walnuts retained a significant association.
