Chronic diseases, premature mortality: nuts really are superfoods

5 to 10 g of nuts per day would participate in a protective dietary pattern against several age-related chronic diseases. These data are published in the International Journal of Epidemiology.

Researchers from the University of Maastricht followed 120,852 adults aged 55 to 69 for 10 years, studied the causes of death and compared this data to the consumption of peanuts, walnuts, almonds and peanut butter. , collected by food questionnaires. Possible confounders such as health outcomes or diseases, smoking and other lifestyle factors were also taken into account.

protection against several chronic diseases from 5 to 10 grams of nuts per day

The analysis shows that higher nut consumption is associated with higher consumption of fruits, vegetables and alcohol, higher level of education, and, in women, with the absence of smoking and a lower BMI: therefore to an overall healthier lifestyle. There is a significant association between high nut consumption and a reduced risk of death.

Compared to no nut intake, consumption:

  • 0 to 5 g/day of walnuts is associated with a 12% reduced risk of premature death,
  • from 5 to 10 g/day at a reduced risk of 26%,
  • more than 10 g/day at a reduced risk of 23%.

Nuts are linked to an overall drop in your mortality

This reduction in the risk of death is linked to the reduction in the incidence of cancer, cardiovascular disease, respiratory disease, diabetes and neurodegenerative disease. It is exclusively linked to the consumption of nuts and not to peanut butter.

The researchers identify a dose-response relationship that allows them to conclude that there is a real relationship between nut consumption and the overall decline in mortality.


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Van den Brandt: Relationship of tree nut, peanut and peanut butter intake with total and cause-specific mortality: a cohort study and meta-analysis The International Journal of Epidemiology doi: 10.1093/ije/dyv039


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