New research suggests that regularly eating nuts could help protect older adults from sarcopenia, a condition characterised by an age-related loss of muscle mass and strength (1).

The study, based on data from the Chinese Longitudinal Healthy Longevity Survey, analysed the relationship between nut consumption and sarcopenia in 14,281 participants, with an average age of 85 years.

Of the participants, 8,518 (around 60%) had sarcopenia.

The findings revealed that older adults who ate nuts ‘almost every day’ had a 38% lower likelihood of developing sarcopenia, compared to those who ‘rarely or never’ included nuts in their diet.

And the protective benefits of nut consumption were more pronounced in men.

Routinely integrating nuts into the diets of older adults may be a simple, effective way to support musculoskeletal health (1).

Nuts are naturally rich in protein, essential vitamins, omega-3 fatty acids, and minerals like phosphorus and zinc – nutrients that have been shown to help protect against sarcopenia.

For Australians aged over 70 years, protein intake recommendations are 25% higher, to support maintenance of muscle mass (2). Nuts (with 3-6g protein/30g serve) play a valuable role in helping older adults meet these targets.

Did you know? Chopped nuts, ground nuts, nut butters and nut meals – which are especially useful for people with chewing or swallowing difficulties – offer the same nutrients and benefits as whole nuts.

How much is enough?

Older adults should aim for at least 30g of nuts daily – equivalent to:

• ¼ cup of chopped nuts
• 2 tablespoons of nut butter
• 1 handful of whole nuts.

The new research, published in Scientific Reports, is the first population-based study to explore the link between nut consumption and sarcopenia.

Sarcopenia is a pressing public health challenge in today’s ageing societies.

Sarcopenia: Key facts

• Prevalence: One in five Australians aged 60 years and older experience sarcopenia (3).
• Risk factors: Key contributors to sarcopenia include aging, sub-optimal nutrition, smoking, a reduced body mass index, and a sedentary lifestyle.
• Health impacts: Sarcopenia is linked to serious health issues, such as an increased risk of falls, fractures, disability, and even early death (4).
• Prevention and management: Sarcopenia can be managed through a combination of resistance training (strength exercises), a nutrient-rich diet with adequate protein, and addressing underlying health conditions.