Nuts
From the YapSpan Longevity Wiki · Updated 2026-10-01
Nuts are hard-shelled, energy-dense seeds and fruits, including tree nuts such as almonds, walnuts, cashews, hazelnuts, pistachios and pecans. Peanuts are botanically legumes but are usually grouped with nuts in diet studies. Nuts are rich in unsaturated fats, plant protein, dietary fiber, vitamin E and minerals such as magnesium.
In a meta-analysis (a study that pools the results of earlier studies) of prospective studies (studies that follow people forward in time), each extra 28 g of nuts a day was associated with 22% lower all-cause mortality (death from any cause), based on 15 studies [1]. The evidence is observational, so it shows an association rather than proof of cause.
- Each extra 28 g of nuts a day went with a relative risk (the risk in one group relative to another) of 0.78 for all-cause mortality, or 22% lower [1].
- In a meta-analysis of 12 food groups, each daily serving of nuts was linked to 24% lower all-cause mortality [2].
- Per 28 g a day, nuts were linked to 21% lower cardiovascular disease risk [1].
- Nuts were also linked to lower death rates from respiratory disease and diabetes [1].
- Results were similar for tree nuts and peanuts [1].
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YapSpan estimates are for reflection and entertainment only. They are not medical advice, a diagnosis, or a prediction of any individual outcome. Check with a doctor before making any medical decision.