Do you know the nutritional value of nuts for the elderly? Do you know how much and how to consume nuts for the elderly? Why is it recommended to consume nuts for the elderly? Nuts are rich in healthy fats, fiber, protein, vitamins and minerals and are a satisfying and portable snack for the elderly. Nuts (and it doesn’t matter if they are almonds, walnuts, Brazil nuts, pistachios or peanuts) have been studied time and again to prevent chronic diseases and increase longevity.
Nuts play a significant role in preventing inflammation, which is the biggest marker of aging. Nuts are rich in monounsaturated and polyunsaturated fatty acids, fiber, vitamins and minerals that have a synergistic effect to reduce inflammation and its effects on the body. Do not neglect the benefits of nuts for the elderly. In the following article from humanhealthmag, we will explain the nutritional value of different types of nuts.
The Importance of Consuming Nuts
nutritional value of nuts for the elderly is very high. As you know, nuts are very diverse. Best nuts for senior health consist of various items and have 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, its consumption can prevent many problems caused by aging. In general, the benefits and properties common to different types of nuts are:
- Having a lot of fiber
- Useful or unsaturated fatty acids
- Various vitamins
- And minerals
Given the numerous benefits of nuts, 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 diversity of nuts, choosing a suitable nut for the elderly may be somewhat difficult. But in general, it can be said that nuts containing various seeds 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 also prevent the main factor causing aging, namely inflammation.
Introducing the Nutritional Value of Nuts for the Elderly (100 Grams of Nuts)
In addition to being a delicious and healthy snack for all ages, the nuts that make up nuts are rich in minerals, antioxidants, and nutrients, which doubles their benefits. To determine the nutritional value of nuts for the elderly, the table below describes the nutritional value per 100 grams of four raw nuts, including pistachios, hazelnuts, cashews, and almonds:
| Unit | Quantity | Unit |
| Energy | 580 | Kcal |
| Total Fat | 49.5 | G |
| Fiber | 5 | G |
| Protein | 10.3 | G |
| Carbohydrates | 25 | G |
The nutritional value of nuts for the elderly is broken down as follows:
- Peanuts
Peanuts are rich in protein and biotin and help with skin, hair and nail health. There is also a wide range of antioxidants, amino acids, polyphenols and flavonoids in peanuts. Peanuts are more available and more affordable than other types of nuts. Almonds In terms of nutritional value, almonds have less protein than peanuts; but on the other hand, they are rich in calcium. Therefore, their consumption is very useful for strengthening and strengthening bones, especially in nursing mothers. Almonds are rich in other beneficial substances such as riboflavin, magnesium, fiber, vitamin E, iron, phosphorus, potassium and …….
- Pistachios
Pistachios are an important source of beneficial fatty acids and antioxidants. According to a scientific study, pistachios have a direct positive effect on controlling blood pressure and reducing the risk of heart disease. In addition, these nuts are rich in vitamin B6, which is very effective in regulating blood sugar and producing hemoglobin. The nutritional value table of various nuts and nuts shows that pistachios have less fat and calories than others, and at the same time have higher potassium.
- Cashews
This type of almond has less fiber and protein, but has a higher magnesium content than almonds and peanuts. Therefore, its consumption is very effective in increasing the body’s energy level, heart health, and bone strength. Many minerals, including vitamin A, vitamin C, calcium, magnesium, iron, zinc, copper, phosphorus, and, etc. are found in cashews. Its consumption is very useful in preventing Alzheimer’s and strengthening memory.
- Walnuts
Walnuts are rich in omega-3. Therefore, they play an important role in cardiovascular health and blood pressure control. Research shows that walnut compounds activate the part of the brain responsible for feeling full. Therefore, if you have heart disease or are gaining weight, do not forget to consume walnuts.
- Hazelnuts
Hazelnuts contain significant amounts of antioxidants and phenolic compounds. These compounds have important effects on enhancing memory and preventing Alzheimer’s disease. Also, the phenolic compounds in hazelnuts reduce blood cholesterol and inflammation in the body and are very effective in preventing heart disease and cancer.
Effects of Daily and Continuous Consumption of Nuts
According to the nutritional value of nuts for the elderly, daily and continuous consumption of nuts and including them in the diet can meet a large part of the body’s need for various micronutrients, vitamins and minerals. A person who uses nuts such as walnuts, pistachios, hazelnuts, almonds, peanuts and cashews on a daily basis can receive a large amount of vitamins, protein, fiber, selenium, magnesium and iron.
According to the benefits of eating walnuts for elderly, you can eat them as a snack and with breakfast. The most important benefits of daily and continuous consumption of nuts include the following:
- Strengthening the immune system, which prevents many viral diseases.
- Proper supply of protein and fiber; which is very effective in losing weight or building muscle in bodybuilders.
- Reducing the risk of various cancers, which reduces the risk of colon cancer and breast cancer in women.
Of course, you should be careful that the consumption of various nuts per day should be calculated and based on the body’s needs. Excessive use of nuts may also have consequences, for example, if Brazil nuts are consumed in large quantities, you may suffer from selenium poisoning.
Nutritional Value of Nuts for the Elderly to Enhance Memory
Using nuts to enhance memory can be very attractive and hearty. To benefit from the nutritional value of nuts for the elderly and use the properties of the best nuts to enhance the brain, be sure to follow the following tips:
- Eat the combination of nuts with a few nutritious dried fruits such as raisins, currants or dried berries as an attractive snack, directly and enjoy it.
- Soaking almonds and walnuts in water the night before and consuming them in the morning increases the absorption of minerals and makes digestion easier.
- Prepare a mixture of unshelled nuts with yogurt, rolled oats, honey and bananas or strawberries for breakfast.
- Put the ground nuts with milk, bananas and dates in a blender and make a memory-enhancing drink.
- In addition to consuming nuts, use fish and flaxseed oil to provide omega-3.
- Don’t neglect to drink 8 glasses of water daily, get enough sleep, and increase mental activity, such as learning a language and solving multiplication tables, to strengthen your memory.
The Best Time to Consume Nuts
The human body has different needs at every hour of the day and night, and this can affect the time of consuming nuts. According to scientific and experimental research, the best time to consume nuts to benefit from the nutritional value of nuts for the elderly to enhance memory and overall health of the body is:
- At breakfast or before mental activity, it enhances learning and better processing of information.
- Consuming nuts as an afternoon snack, between lunch and dinner, will reduce mental fatigue and provide the brain with lost energy.
- Consuming nuts before heavy mental activities such as work meetings, long studies or solving complex problems, will increase concentration and prepare the mind.
- Consuming a small and limited amount of nuts, a few hours before bedtime, will improve sleep quality and mental peace.
Nutritional Value of Nuts for the Elderly and Their Calories
It’s true that the nutritional value of nuts for the elderly is very high, and they contain more calories than other nutrients. For example, a handful of almonds has three times as many calories as a handful of mini pretzels. But they’re hardly empty calories. “People who eat nuts regularly live longer and have lower rates of heart disease, diabetes, and certain types of cancer,” writes nutritionist Monica Reinagel.
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. While that may not seem like much, nuts will fill you up and may help you eat fewer calories in the long run.
Concluding Remarks
In this article, we examined the nutritional value of nuts for the elderly and explained the amazing properties of nuts for health and treatment of diseases. The benefits of consuming nuts include the effect on the cardiovascular system, treating anemia, losing weight, and strengthening the skin and hair.
Note that consuming nuts, due to their rich nutrients, helps provide the body with the nutrients it needs, which will have a tremendous effect on pregnant women and the fetus, which was mentioned in detail. Of course, keep in mind that you cannot achieve all the minerals and vitamins you need by consuming nuts alone, but you must also benefit from a proper diet along with lifestyle changes.
Thank you for following this article so far. If you also have information or experience in this field, please share it with us and other users.
Frequently Asked Questions
Can You Reduce Your Craving for Sweets by Consuming Nuts?
Yes, using a variety of nuts can reduce your craving for sweets despite the necessary sugar, protein, and fiber.
Can Consuming Nuts Help Reduce Cholesterol?
Yes, according to the results published by the journal Food Reviews International in 2022, healthy people and even those with increased blood lipid levels significantly reduced their LDL levels by consuming 50 to 100 grams of almonds, peanuts, pecans, and walnuts for 5 days a week.
Are Nuts Effective in Shortening the Recovery Period?
Yes, nuts have a significant effect on reducing the severity and duration of colds and flu due to their zinc content, and are also recommended as part of the diet during the treatment of many cancers.