Review Confirms Health Benefits of Nut Consumption

by | Apr 20, 2016 | 2002, Antioxidants, Nuts and Seeds

Written by Greg Arnold, DC, CSCS. Researchers used questionnaires from 20,742 male physicians to show that those using more than 5 servings of nuts per week had a 26% reduced risk of death compared to those with less than one serving per month.  

Nut consumption is thought to contribute to a healthy diet by increasing the intake of nutrients needed in small amounts (“micronutrients) such as folic acid, niacin, vitamin E, vitamin B-6, magnesium and potassium (1, 2) but also nutrients needed in larger amounts (“macronutrients”) such as unsaturated fatty acids, dietary fiber, and antioxidants called phytochemicals (3). This nutritional make-up bestows upon nuts powerful antioxidant and anti-inflammatory properties (5).

Previous studies have shown that nut consumption benefits health by reducing the risk of cardiovascular disease (5), type 2 diabetes (6) and cancer (7) by optimizing cholesterol, inflammation levels, and blood vessel health (8). But these studies were conducted mostly in European countries. Now a new research review (9) suggests that nut consumption can also benefit Americans.

In the study, researchers studied food questionnaire (10) responses on nut consumption from 20,742 male physicians aged 58 to 76 who participated in the Physician’s Health Study and were followed for an average of 9.6 years (11). They found that those who consumed more than 5 servings of nuts per week had a 26% reduced risk of death compared to those who consumed less than 1 serving per month (p < 0.0001). These findings supported previous research from the Nurse’s Health Study showing that 7 or more servings of nuts per week reduced mortality risk by 20% (12). A reduced risk of death was also seen in the Physicians’ Health Study for those consuming 1-3 servings per month (8% reduced risk) and 1 serving per week (15% reduced risk) (p < 0.0001).

Nut consumption also seemed to be a predictor of other healthy factors/habits. Those with the highest nut consumption also had a lower body mass index (p < 0.0001), were less likely to smoke (P = 0.02), and were more likely to exercise frequently (p < 0.0001) and consume more fruits and vegetables (p < 0.0001).

For the researchers, “our study suggests an inverse association between nut consumption and all-cause mortality in male physicians” and that “The type of nuts, method of preparation, and portion sizes necessary for maximal health benefits should also be explored in further studies.”

Source: Albert, Christine M., et al. “Nut consumption and decreased risk of sudden cardiac death in the Physicians’ Health Study.” Archives of internal medicine 162.12 (2002): 1382-1387

© 2002 American Medical Association All Rights Reserved.

Posted January 22, 2015.

Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY.  You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com

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