A study published in the September 2024 issue of Geriatrics shows that nut consumption may reduce the risk of all-cause dementia! Eating nuts daily was associated with a 12% lower risk of all-cause dementia compared to those who did not eat nuts. Further analysis found that consuming a handful (30 grams) of unsalted nuts per day had the greatest protective effect.

The study analyzed more than 50,000 participants with an average age of 56.5 years and an average follow-up of 7.1 years. Of those participants, 75.3% were not in the habit of eating nuts, and all participants ate an average of 5.8 grams per day. (So much for the fact that many people simply don't eat enough on a daily basis)

What the results found:

Eating nuts daily was associated with a 12% lower risk of all-cause dementia compared to those who didn't eat nuts.

Choosing unsalted nuts to eat is even better. Eating 30 grams of unsalted nuts a day was associated with a 17% lower risk of all-cause dementia.

There are 3 other benefits of eating nuts regularly that

are overlooked

1. heart health benefits

A survey of 86,000 women published in the British Medical Journal in 2016 found that those who ate 20 grams of nuts a day were 35% less likely to develop heart disease than those who ate less than 5 grams of nuts a week. In particular, walnuts, sunflower seeds and American pecans are rich in antioxidants, which are effective in protecting the body against cell damage.

2. Reduce cancer risk

Gao Qilong, director of the first ward of the Chinese and Western medicine integrated oncology department of Henan Provincial Cancer Hospital, introduced in an article in the Health Times in 2018, that a study at Harvard Medical School found that women who regularly snack on tree nuts such as Brazil nuts, cashews, and piquillo nuts have a lower risk of pancreatic cancer. Eating 1 handful twice a week can significantly reduce the probability of pancreatic cancer.



3. Helps regulate blood lipids

Although many nuts are high in fat, eating nuts in moderation can help with blood lipid health. 2023 A study published in Food Science and Nutrition Reviews looked at the effect of different types of nuts on blood lipids. The results found that pistachios, cashews, and hazelnuts were the three best nuts for regulating blood lipids. In addition, peanuts were the most effective in raising “HDL” (good cholesterol) levels.

Recommended 10 kinds of nuts worth eating

Registered dietitian Xue Qingxin 2024 published an article in Popular Science China, most nuts are rich in protein, dietary fiber, potassium, magnesium, zinc, selenium, B vitamins, vitamin E, unsaturated fatty acids and other nutrients. Eating nuts regularly can help us fight oxidation and inflammation, help control blood pressure, maintain stable blood sugar, and prevent cardiovascular disease. (7)

From the nutritional point of view of a comprehensive view, cooked cashews, flaxseeds, chia seeds, Batan wood, pine nuts, these are good nutrition. However, comparing the single nutrition of each nut, the single best nut has:

“Protein: Pumpkin Seed Nuts

“Dietary Fiber: Chia Seeds

Sunflower seeds for “Vitamin E”.

“Potassium: Hazelnuts (dried)

“Magnesium: Cooked Cashews

“Zinc: Raw pine nuts

“Calcium content: Black sesame seeds

“No.1 in selenium content: Brazil nuts

No.1 in “oleic acid”: pecan (cooked)

“No.1 in omega-3 fatty acid content: flaxseed



The Dietary Guidelines for Chinese Residents recommends eating 50 to 70 grams of nuts per week, which averages out to about 10 grams per day, which is equivalent to eating:

12 hazelnuts

7-8 cashews/badan/pistachios/pristine almonds

2-3 pecans

2 Brazil nuts/pistachios

2 mineral water bottle caps of black sesame seeds/chia seeds/flax seeds

1 small handful of shelled pine nuts

1 small handful sunflower seeds