The Global Burden of Disease Study represents the most extensive and meticulous examination of mortality causes to date. It engaged the efforts of nearly 500 researchers hailing from over 300 institutions across 50 countries, delving into nearly 100,000 data sources. The study identified specific foods that, when incorporated into one's diet, could potentially save lives.

For instance, increasing vegetable consumption could potentially save 1.8 million lives. What about nuts and seeds? The potential is even greater, with 2.5 million lives at stake. The research revealed that inadequate nut and seed intake is the third most significant dietary risk factor for mortality and disability globally, causing more fatalities than the consumption of processed meats. It could also lead to 15 times more deaths than all those resulting from overdoses of heroin, crack cocaine, and other illicit substances combined.

The PREDIMED trial, one of the largest nutritional intervention studies, randomly assigned over 7,000 men and women at high risk of cardiovascular disease into various dietary groups and monitored them for an extended period. One group received a complimentary half-pound of nuts weekly, which translates to an additional half-ounce of nuts daily compared to their pre-study consumption. This minor dietary adjustment of incorporating nuts significantly reduced the risk of stroke by half. Moreover, regardless of the group assignment, participants who consumed more nuts daily exhibited a substantially lower risk of premature death.

When it comes to identifying the healthiest nut, the answer often depends on consistency in consumption. However, walnuts stand out as they possess some of the highest levels of antioxidants and omega-3 fatty acids. They also outperform other nuts in laboratory settings when it comes to inhibiting the growth of cancer cells. A study discovered that a single serving of Brazil nuts can lower cholesterol levels more rapidly than statin medications and maintain these levels even a month after consumption. Additionally, men who consumed three to four handfuls of pistachios daily for three weeks reported a significant enhancement in penile blood flow, resulting in markedly improved erections.

While nuts are calorie-dense, they can act as a dietary lifeline without contributing to weight gain, as studies have not shown an association between nut consumption and expected weight increase. They may also extend one's lifespan: Regular nut intake, defined as one handful (approximately a quarter cup) five or more days a week, could potentially add two years to one's life expectancy. This simple yet delightful habit alone may significantly prolong one's life.