Walnuts lengthen life

There's no doubt that nuts, in the right quantities, are good for your health. What's new is that, like other foods, especially whole grains, they can have a positive effect on longevity. 

A 2025 study by the Universities of Bergen and Bologna and the National Institute of Biostructures and Biosystems in Rome, published in the journal Advances in Nutrition, examined 41 meta-analyses involving approximately 1 million people, evaluating 14 food groups.

Those with the most consistent "protective" effect were found to be:

• Walnuts and almonds 
• Whole grains
• Fruit
• Vegetables
• Fish

Those who consume more of it have, on average, lower mortality in the long term.

The key point about walnuts, and dried fruit in general , is that they improve the lipid profile, reduce inflammation, and replace less healthy snacks. Hence the positive effect on longevity. In particular, walnuts are rich in "good fats," such as omega-3 and omega-6, vitamin E, fiber, and powerful antioxidants: all of this lowers "bad" cholesterol (LDL) and triglyceride levels, and reduces inflammatory processes in the body.

Another study , conducted by the Harvard T.H. Chan School of Public Health, indicates that regularly eating nuts reduces the risk of early mortality, particularly from cardiovascular disease and cancer. In some longitudinal studies, the risk of death is approximately 15–20% lower in regular consumers than in those who never or almost never eat them.

To get the maximum benefit from walnuts, which also have positive effects on the brain , it is also important how, how much and in what context they are consumed.

The most commonly cited and recommended dose is 20-30 grams per day, equivalent to 6-8 walnuts, keeping in mind that walnuts also have a significant caloric content. There are at least three ways to eat walnuts at certain times of the day, and in the most appropriate manner to enjoy their benefits: 

• At breakfast: in yogurt, with fruit and with oats.
• As a snack: an excellent substitute for any industrial snack.  
• For lunch or dinner: in this case they should be added to salads, legumes and vegetables. 

Finally, how should they be eaten: best if raw or lightly toasted, unsalted and never sugared or caramelized.

Read also: 

• Walnuts: Benefits, Uses, and Contraindications
• What can you do with walnut shells?