Not all nuts are the same; each one brings its own set of health benefits and detriments to the table, so it’s vital that you know which ones to eat and which ones to avoid when it comes time to add some variety to your diet. However, suppose you’re looking for the healthiest nut to consume as you age. In that case, you can’t go wrong with walnuts, which provide a wealth of antioxidants, vitamins, and minerals to improve your blood flow and other essential body systems as you age.
Why nuts should be part of your diet
Nuts are a great food to add to your diet as you age because they provide healthy fats and proteins that help keep you feeling full and energised. They can also lower the risk of heart disease, cancer and other diseases. When choosing nuts to add to your diet, it is essential to choose raw unsalted varieties that are free of additives or preservatives, such as those found in the bulk section of grocery stores. The best nuts include almonds, walnuts, pecans and macadamia nuts.
Almonds
The healthiest nut to consume as you age is almonds because they have a high level of vitamin E, which helps fight free radicals that can cause ageing and cell damage. Almonds are also full of fibre, protein and omega-3 fatty acids. They have been shown to lower blood pressure, cholesterol and risk of heart disease. Almonds are an excellent snack for your afternoon break at work or after dinner with fruit and milk.
Walnuts
* Walnuts are also rich in folate, manganese, copper, potassium, and vitamin E.
* Research indicates that walnuts may help reduce triglycerides and cholesterol levels. These benefits make them an essential part of a heart-healthy diet. * Eating a handful of walnuts daily can also promote better brain health by providing the essential omega-3 fatty acids, arginine, and biotin needed for cognitive function.
* Walnuts' high monounsaturated fats (the same type found in olive oil) can lower blood pressure levels when eaten daily for over one year.
Pistachios
The pistachio is a delicious and healthy nut to consume. A study from the University of California at Davis found that pistachios are one of the most nutritious nuts, with a higher level of protein, vitamin E and minerals like zinc. Pistachios also have an excellent ratio of omega-6 to omega-3 fats, which helps promote heart health by reducing inflammation in the body.
Brazil Nuts
The healthiest nut to consume as you age is a Brazil nut. Brazil nuts contain a type of fatty acid that is essential to brain and nerve development. These nuts are also rich in selenium, which helps protect the body from free radicals. The Brazil nut is the most potent natural source of this trace mineral.
Pine Nuts
A recent study from the University of Southern California found that pine nuts, rich in the antioxidant vitamin E, help improve memory and mood in older adults. The study found that consuming pine nuts for six weeks helped these older adults perform better on memory tests.
Peanuts
Ageing is inevitable, but this does not mean that it has to be unhealthy. One of the best ways to age gracefully is by eating a diet rich in natural peanut butter. Peanut butter is an excellent source of protein and contains essential nutrients like folate, vitamin B6, potassium, magnesium and iron. It also contains antioxidants that are good for your skin and may help reduce wrinkles.
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