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Regular consumption of nuts promotes a healthy life expectancy in older adults
Last reviewed: 02.07.2025
Regularly eating nuts is linked to maintaining a healthy lifestyle, a new study by a team of researchers led by Monash University has found.
In a study published in the journal Age and Ageing, the researchers said the findings could help older adults and their healthcare professionals make dietary decisions that promote health in later life, even in those whose diets may not be optimal.
The study included 9,916 people aged over 70 years who reported their usual diet as part of the ASPREE Longitudinal Study of Older Persons (ALSOP) substudy.
Those who reported eating nuts frequently, including daily or several times a day, regardless of nut type or form, lived longer without dementia or permanent disability compared with those who never or rarely ate nuts.
First author Holly Wild, PhD, a lecturer in the School of Public Health and Preventive Medicine at Monash University, said nuts were a good source of protein, micronutrients, unsaturated fats, fibre and energy, but whole nuts could be difficult for people with poor oral health or difficulty chewing to eat.
"Our study was able to account for oral health conditions and other foods people commonly eat, and after adjusting for these and other factors, nut consumption was still positively associated with healthy lifestyles in older age. Nuts can be a good choice for snacking or as part of a meal, even if your diet is otherwise less than ideal," Wilde said.
"If you're looking to add more nuts to your diet, there are now many different forms of nuts available in supermarkets, including whole nuts, chopped or ground nuts, nut flours and nut butters or oils. The latter options may be more accessible for those with oral health issues, while ground nuts can be added to salads, cereals and smoothies.
"However, we recommend minimizing the consumption of salted nuts, as well as nuts in glaze and chocolate."
Current Australian Dietary Guidelines suggest that adults should consume 30 grams of nuts, equivalent to 1/3 cup or a small handful, or about two tablespoons of nut butter, on most days of the week. However, previous research suggests that Australian adults over 65 consume an average of only 4–4.6 grams per day.
"What 30 grams of nuts looks like depends on the type of nut, but generally a 'handful' is equivalent to about 25 almonds, 10 walnuts or 40 peanuts," Wilde explained.
"Choosing a mix of nuts gives you the benefit of the different nutrients found in different types of nuts. Nuts taste best and have the most nutritional value when they are fresh, so store them in an airtight container in a cool, dark place to maintain freshness.
"Nuts are a great way to add protein and nutrients to our diets in a more sustainable way. For this reason, nut consumption was recommended by leading scientists as part of the Eat Lancet Commission report on the health of the planet."