Together with immunologist Attilio Speciani, we explored an Australian study suggesting that the consumption of walnuts is associated with greater longevity, memory and joint mobility.
Walnuts, almonds and hazelnuts promote longevity, memory and joint mobility: the association between the consumption of oily seeds and these benefits for the body has also been observed in an Australian study conducted on nearly 10,000 men and women aged at least 70, published in Age and Ageing. According to the results, daily consumption of nuts is associated with the promotion of a long, healthy life free from disability.
"It is an interesting study because it considered three aspects, based on participants' self-assessment – commented immunologist and lecturer on the Nutrition Master's programme at the University of Pavia Attilio Speciani, who discussed the research in an article on Eurosalus – Longevity alone is not enough to guarantee quality of life; it is important that it be accompanied by the maintenance of good memory and a degree of functional autonomy. The study observed that seed consumption increased by 30% the likelihood of maintaining those three goals, even among participants who did not follow an optimal diet."
The immunologist explains that oily seeds – provided they are consumed natural, neither roasted nor salted – are natural supplements that can halt cognitive decline and disability. "This is probably because the consumption of seeds leads to an increase in the protein quota, which helps reduce excess glycation, almost always present in neurodegenerative diseases."
In particular, it has been observed that excessive consumption of sugars leads, among other consequences, to the production of Tau 181 protein, which is correlated with the deposition in the brain of the amyloid substance responsible for Alzheimer's. A proper diet helps counteract this process, and oily seeds can play an important role, including in the control of inflammation.
As the Harvard Healthy Eating Plate indicates, every meal should be divided into three parts: half fruit and vegetables, a quarter carbohydrates and a quarter protein, with the addition of healthy fats. "The average Italian has a low protein intake – Speciani continues – According to guidelines, one should consume 0.83 g of protein per kilogram of body weight up to the age of 60; after that age the intake rises to 1.2 g per kilogram. A handful of oily seeds as a snack helps us meet this requirement."
Moreover, a balance between proteins and carbohydrates helps avoid glycaemic spikes which, according to scientific evidence, increase the risk of mortality from all causes.