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Regular consumption of nuts can significantly benefit heart health. According to a comprehensive review published in the journal Advances in Nutrition, incorporating a variety of nuts such as almonds, walnuts, and peanuts into your diet can lower the risk of heart disease. The benefits of nuts go beyond cardiovascular health. Recent research indicates they also positively impact brain function and mental well-being. According to a 2022 systematic analysis in the journal Nutrition Reviews, higher nut consumption may lower depression risk and enhance mood states. Nuts are rich in brain-boosting compounds like B-group vitamins, vitamin E, magnesium, and phytonutrients, supporting neurotransmitter production and brain cell communication. Additionally, they promote a healthy balance of gut bacteria, which is linked to brain health and function, known as the Gut-Brain Axis. It’s interesting how walnuts stand out among nuts for their brain-supporting qualities. These small wonders are rich in antioxidants like flavonoids, which help lessen oxidative stress and neuroinflammation and aid in maintaining cognitive functions. Plus, walnuts top the list for alpha-linolenic acid (ALA) omega-3 fatty acids among nuts, making them a tasty and brain-friendly snack! Notably, a comprehensive 30-year study published in The New England Journal of Medicine underscored the significant influence of nut consumption on longevity. The research revealed that individuals who consumed nuts at least seven times a week, with each serving totaling 28 grams, experienced a remarkable 20% reduction in mortality risk compared to those who omitted nuts from their diet. Health experts recommend a daily serving of around 30 grams – just a small handful – making them a nutritious snack perfect for swapping out less healthy options like chips or biscuits. Look for unsalted, uncoated varieties to avoid extra sugar, fat, and salt, and get creative with nuts in your meals: sprinkle them on salads for crunch, blend them into smoothies for creaminess, or mix them into vegan baked goods for flavor. Vegan nut butter or cheese on whole-grain toast makes a tasty snack, and nut milk is another great option.
