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If you’re a senior concerned about healthy aging, you probably take action to stay safe, secure, and protected. That can include visiting your doctor on a regular basis, taking medication on time, wearing a medical alert pendant, and watching what you eat.
What you put into your body matters. But did you know even a small morsel can pack a mighty punch? That’s the case with nuts. From the tiniest, delicate pine nuts to larger, delicious walnuts, there is something nutritious and delicious that every senior can enjoy.
The Virtues of Eating More Nuts
Nuts, including walnuts, macadamias, pecans, and more, are delicious little powerhouses of goodness. Of course, having them in moderation is key, but they should be part of a well-balanced diet. Here’s why:
· Nuts help control your weight. Nuts of all kinds are loaded with fiber and protein, both of which make you feel full. And when you feel full, you tend to eat less. Begin turning to nuts (in moderation) as a midday snack to incorporate them easily into your diet.
· They reduce inflammation. According to the journal Nutrients, nuts have strong anti-inflammatory and antioxidant potential. Some nuts are better for this than others, such as walnuts and almonds.1
· Nuts lower the risk of heart disease and stroke. Omega-3s reduce the risk of heart attack and stroke, which is why you will find nuts on the menu of any heart-healthy diet, including the wildly popular Mediterranean Diet.
· They help keep blood pressure under control. Remember the anti-inflammatory properties of nuts? That helps with blood vessel health, which in turn helps with blood pressure. But nuts also contain L-arginine, which the Mayo Clinic says aids in lowering blood pressure and cholesterol.2
· Eating nuts might lower cholesterol levels. The good fats in nuts, including monounsaturated and polyunsaturated fats, have been proven to lower the “bad” cholesterol levels that can lead to a buildup of plaque in the arteries. Nuts also contain plant sterols, which are proven fighters against bad cholesterol.
And besides all this, nuts make a perfect snack food – healthy and delicious, satisfying, entirely portable for those on the go, and easy to store for a long time without going bad. They are loaded with protein that your body needs and a small handful of them can satisfy a craving and leave you feeling fuller for longer.
How Many Nuts Should You Have?
While all nuts are generally healthy for you, they should be enjoyed in moderation. That’s because that while the fats in nuts are healthy for you, too much of any fat can be bad – whether it’s healthy or not. Adults should aim for four to six servings of nuts every week. Make sure they are unsalted so you don’t cancel out some of the benefits with too much sodium in your diet!
One serving is about 1.5 ounces of whole nuts. Since they can be tough to measure out, the general rule is that 1.5 ounces equals one small handful. Choose raw or dry-roasted nuts for the best benefits. Avoid nuts coated in sugar or other additives.
Which Nuts are Best for Senior Health?
Some nuts appear to be healthier than others. Here’s what you should look for the next time you’re at the grocery store or market. (And remember, whether you are at home or on-the-go, it’s always a good idea to have a med alert system for 24/7 protection indoors and out.)
Almonds
These are popular nuts because they not only serve as a straight-up snack but can also be incorporated into all sorts of meals. You can even find them in other forms, such as almond butter, flour, and milk.
Almonds are rich in vitamin E, which is well-known for skin health. But E is also good for helping cells communicate with each other, improving immune function, and protecting the cells against free radicals. In fact, a one-ounce serving of almonds gives you 45% of the recommended daily value of vitamin E.
Studies on almonds have also found that those who ate two ounces of almonds each day reduced their bad cholesterol, inflammatory markers, and their overall blood sugar levels.
Pistachios
These unique green morsels have been around since 6,000 B.C. They are lower in calories and fat than other nuts, making them an excellent choice for those who want to lose weight. Their unique flavor can make you want to eat these by the handful!
One serving of one ounce contains 28% of the recommended value of vitamin B6, which is essential for immune function and supporting your metabolism. They are also loaded with plant compounds that boost their anti-inflammatory properties.
Studies found that those who ate pistachios every day lost as much weight as those in a control group of dieters, but those who ate the pistachios showed reductions in blood pressure and increases in the levels of antioxidants in their blood.
Walnuts
Walnuts are so tasty that they can be found in all sorts of foods, from trail mix to granola bars to flour and milk. They bring a wealth of nutrition, including 50% of the copper you need every day and 42% of manganese.
Copper assists your body with producing the enzymes necessary for energy. It also helps your brain and nervous system send signals throughout the body. Copper also boosts immune function and blood vessel development and repair.
When it comes to the heart, walnuts help lower blood pressure, cholesterol, and triglycerides. Part of the reason is that walnuts contain more omega-3s than any other nut. Besides that, research has found that eating walnuts every day can improve brain function and slow cognitive decline, reducing the risk of dementia.
Cashews
These nuts have a unique flavor and texture. The outside has a satisfying crunch but the inside has a creamy texture; this means that they work well in either savory or sweet dishes. Cashews bring 20% of the recommended daily intake of magnesium and manganese, as well as protein and vitamin K. In good news for seniors, all of these nutrients are excellent to protect the health of your bones. Besides that, cashews have been proven to lower blood pressure and triglyceride levels.
Pecans
Usually found in sweet dishes like cakes and pies, pecans have a mild taste that pairs with almost anything. When they’re roasted, the flavor is stronger and works well as a balance for ice cream or even a sweet summer salad.
Pecans contain a wealth of nutrients, including 13% of the zinc and 48% of the manganese your body needs. Zinc is excellent for helping to heal wounds, boost your immune system, and aid in DNA repair. It’s also good for growth and development, which means good news for your bones and muscles.
The Journal of Nutrition also found that those at risk of heart disease saw significant reduction in their bad cholesterol and triglyceride levels when they added pecans to their daily diet.3
Macadamia Nuts
Though these nuts tend to be the highest in fat, they are also loaded with good nutrition, such as 28% of the vitamin B1 that you need every day. They also contain manganese and copper. Their buttery texture can make them addictive, so be very careful to eat these in moderation!
Because they are low in carbs, they make sense for someone on a low-carb diet. They’ve been known to help lower blood sugar levels over time, as well as help to keep cholesterol under control.
Hazelnuts
These are commonly known as a flavoring for coffee, tea, and other drinks, though they have a delightful taste all on their own. They have a whopping 76% of the manganese you need, as well as 28% of the vitamin E and 11% of the magnesium. They are also filled with plant compounds, such as gallic acid and epicatechin.
All of that means that hazelnuts will lower your risk of heart disease factors, which has a cascading effect: your blood pressure may get better, as might your cholesterol, and even blood sugar control can become easier.
Peanuts
Technically, peanuts are not nuts – they are legumes. But they have a nutrient profile and a flavor that is very similar to nuts, as well as comparable health benefits.
They are loaded with B vitamins, which can help lower the risk of cardiovascular disease. They contain natural antioxidants that can fight the free radicals in your body, as well as a strong source of plant protein, which helps keep you feeling full.
A Word of Caution about Nuts
Although many seniors will enjoy nuts of all kinds, some nuts might lead to allergic reactions. One of the unique things about nuts is that you might enjoy them for years with no problems at all, but over time, a sensitivity develops that could then turn into an allergy. This is especially true with cashews.
If you begin to break out in a rash or hives, feel as though you can’t breathe as well, or otherwise feel a little “off” when eating nuts, stop eating them right away and seek medical attention.
If you ever experience an allergic reaction to any food, having an emergency button alarm on hand could literally save your life. Press the button to speak to a trained professional who can get you the help you need.
Here’s to your health!
