We all know that the benefits of nuts for the elderly are very high, and therefore their use is recommended for the elderly as an anti-aging and very nutritious medicine. Usually, most elderly people face numerous physical problems and diseases due to aging, the most common of which are: blood pressure, diabetes, anemia and heart problems. Therefore, having a healthy and useful diet and using nutritious snacks can greatly help maintain the health of elderly people and prevent any disorders and diseases in their bodies.
In fact, nuts are among the foods that have many health benefits, and each of them contains many vitamins and minerals. Therefore, nuts can also be considered a useful and complete food supplement. As a result, it should be said that elderly people can meet their body’s needs for nutrients and vitamins by consuming nuts in moderation in their daily routine. If you also want to learn more about the benefits of nuts for the elderly, stay with us until the end of this article from humanhealthmag.
Which Nuts Are Suitable for the Elderly?
According to the benefits of nuts for the elderly, do you know which type of nuts should these people consume the most? As you know, nuts are very diverse, and each of them consists of different items and has special properties and benefits for health. Research shows that consuming nuts is one of the foods that is very important for the health of the elderly, and since each of its items contains many vitamins and nutrients, consuming them can prevent many problems caused by aging. In general, the benefits and properties common to different types of nuts include:
- Having a lot of fiber
- Useful or unsaturated fatty acids
- Various vitamins
- And minerals
By considering the relationship between elderly nutrition and diseases, consuming nuts can prevent the occurrence of many diseases such as anemia in the elderly. As a result, the elderly can reduce the risk of various serious diseases and even death by about 20% by consuming them in moderation and regularly. Also, due to the high variety of nuts, choosing a suitable nut for the elderly may be somewhat difficult.
But in general, it can be said that nuts containing various kernels such as walnuts, almonds, pistachios, hazelnuts and cashews are all beneficial and can prevent the occurrence of chronic diseases in the elderly. As a result, the use of nuts for the elderly can increase their lifespan and prevent the main factor causing aging, namely inflammation.
Health Benefits of Eating Nuts for the Elderly
The most important benefits of nuts for the elderly are as follows:
- Having a healthy heart
One of the benefits of consuming nuts in the elderly is the reduction of heart disease, so that consuming one serving of nuts a day reduces the risk of death from heart disease by 29%. Research has shown that the rate of heart attack doubles every decade of life after the age of 55. Apart from unsaturated fatty acids, nuts are rich in plant sterols, fiber and copper, all of which lead to a reduction in cholesterol levels and blood pressure in the elderly. The American Heart Association recommends that elderly people consume at least 4 cups of unsalted nuts per week to promote cardiovascular health.
- Improves memory function in the elderly
Inflammation increases the process of cognitive decline and dementia in middle age, and researchers at Huntington University have shown that Alzheimer’s patients experience higher levels of inflammation in the body, due to reduced levels of omega-3 and unsaturated fatty acids in the body. However, nuts are rich in these two types of fats, which neutralize the effects of free radicals in the body and remove toxic proteins from the brain. Nuts play a very important role in the diet for Alzheimer’s patients, and these people should consume nuts regularly.
- Weight control in the elderly
Researchers at Harvard University have proven that consuming nuts twice a week reduces the risk of obesity and overweight in middle age by 27%. In addition, consuming nuts leads to a decrease in the level of swelling in the body. Nuts are rich in fiber and protein for more effective weight management and lead to burning more calories.
- Prevention of type 2 diabetes
In addition to curbing age-related weight gain, consuming nuts will lead to lower blood sugar levels and improve insulin sensitivity. Both of these factors lead to the prevention of type 2 diabetes. In addition, regular consumption of nuts leads to improved metabolic health in people with prediabetes.
- Help treat joint pain
Nuts are a vital part of the diet of people with arthritis and rheumatoid arthritis. Losing weight and reducing inflammation levels due to consuming nuts are considered very important for people with these diseases.
- Preventing cancer in the elderly
Age is the main risk factor for cancer, while consuming nuts can greatly neutralize this process. Studies related to cancer epidemiology have shown that regular consumption of nuts, especially in older women, greatly reduces the risk of colon cancer. In addition, British researchers have proven that consuming 5 or more servings of nuts per week and in people with cancer, reduces the risk of death from this disease by 34%.
4 Nuts That Are Beneficial for the Elderly
Because of the benefits of nuts for the elderly, you should include the following in your food requirements for the elderly list.The 4 best nuts for older adults include:
Walnuts
Since walnuts contain omega-3 plant-based fatty acids, they are considered one of the types of nuts that are beneficial for the elderly. The properties of walnuts for the elderly are examined below. Walnuts have a special extraordinary power. They contain large amounts (2.5 grams per 1 ounce) of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that the human body needs. In fact, walnuts are the only nut that contains a significant amount of ALA. Also, a study published in the Journal of Nutrition showed that consuming 1/4 cup of walnuts per week can help reduce the risk of disorders in physical performance.
Almonds
Almonds contain heart-healthy fats. That is why they are a beneficial nut for the elderly. One ounce of raw almonds (about 23 nuts) contains about 120 calories and 14 grams of fat, 8.7 of which are monounsaturated, the same type of heart-healthy fat found in avocados and olive oil. A moderate intake of monounsaturated fats can have a positive impact on your health. Monounsaturated fat is a key feature of the Mediterranean diet, a healthy eating plan that has been linked to increased longevity and reduced chronic pain.
Monounsaturated fat also helps reduce inflammation and bad low-density lipoprotein (LDL) cholesterol, while simultaneously increasing good high-density lipoprotein (HDL) cholesterol, reducing the risk of heart disease. Adding the goodness of almonds to your diet (the best ones are unsalted) can reduce your risk of heart disease and improve cholesterol levels, making them a great snack for older adults.
Cashews
Eating cashews promotes eye health. Cashews have a lot of health benefits, and a handful of cashews is good for your health.
Pistachios
Pistachios are also a good nut for seniors and can boost performance in the bedroom. These small, nutrient-rich green nuts are linked to heart health and bone density. As it turns out, eating 100 grams of pistachios a day — about a handful — can also be beneficial in the bedroom. A Turkish study found that men with erectile dysfunction saw significant improvements after eating pistachios every day for three weeks. So be sure to keep a bowl on your bedside table.
Concluding Remarks
As stated in this article, the benefits of nuts for the elderly are very high. The elderly are considered a sensitive age group whose nutrition should be given special attention. Aging leads to various problems and diseases in the body, which can only be prevented in old age if you have a healthy and principled diet. Among the nutritious foods that contain various vitamins and minerals needed by the body; we can mention various types of nuts. Now you can use this information to help the middle-aged people in your family not have a difficult middle age and not get dangerous diseases and have a longer health and longevity by consuming nuts.
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FAQs
Are Nuts Worth the Calories?
Nuts are higher in calories than other foods. For example, a handful of almonds has three times as many calories as a handful of mini pretzels. People who regularly enjoy nuts live longer and have lower rates of heart disease, diabetes, and certain types of cancer. It’s no wonder that both the U.S. Food and Drug Administration and the American Heart Association recommend eating a handful of nuts a day. The key is to watch your portion size. A serving is only about 1/4 to 1/3 cup.
Which Nuts Are Good for Memory?
As mentioned in the text, walnuts, peanuts, hazelnuts, raisins, pumpkin seeds, and almonds are good for memory.