7 nutritious nuts that are good for the health of the elderly

1. How are nuts good for the elderly?

According to the law of nature, in the elderly, the function of organs in the body is impaired, leading to the risk of chronic diseases such as diabetes, cardiovascular disease, cancer, etc. Therefore, the elderly need to supplement many nutrients to increase resistance, maintain good health and prolong life.

One of the rich sources of nutrition that the elderly should add to their daily diet is nuts. Research has shown that following a scientific diet, prioritizing healthy foods of plant origin such as vegetables, fruits, whole grains, nuts, etc., helps reduce the risk of chronic diseases, reduce the risk of death from all causes and lower cancer.

The advantages of nuts are that they are rich in healthy fats, rich in protein and fiber, low in carbs and are a source of many essential micronutrients such as: vitamin E, magnesium, selenium...

Studies show that people who eat nuts tend to be healthier and have a lower risk of disease. The healthy fats in nuts can help improve blood sugar control and reduce the risk of heart disease. Nuts also have beneficial effects against inflammation, blood vessel damage, oxidative stress, cancer, and high blood pressure.

According to Dr. Tran Thi Bich Nga, former lecturer of Nutrition at Hanoi Medical University, nuts such as chestnuts, almonds, cashews, peanuts, walnuts, macadamia nuts, sunflower seeds, etc. contain a lot of protein, fiber and healthy fats.

The fatty acids contained in nuts are mainly unsaturated fatty acids. These fatty acids are important for the body because they have anti-inflammatory effects and protect the body's cell membranes, helping to improve blood sugar control and reduce the risk of heart disease.

In addition, the combination of protein, fiber and healthy fats in nuts also helps slow down digestion and stabilize blood sugar, thus benefiting people with diabetes, overweight and obesity.

2. Some nuts help reduce the risk of disease in the elderly

Almond

Almonds contain several important nutrients that can help reduce the risk of heart disease and factors that can cause diabetes, so they are a must-have on the list of nuts that are good for seniors.

Almonds contain many nutrients such as amino acids, lipids, fatty acids, carbohydrates, proteins, vitamins. Regular consumption of almonds is beneficial for health and helps fight against many diseases, including cardio-metabolic diseases. Several epidemiological and clinical studies have reported beneficial effects of almonds on several diseases such as metabolic syndrome, hypertension, obesity and diabetes.

Cashew

Cashews have high nutritional value and a pleasant taste. Cashews contain many nutrients that are beneficial to the body such as carbohydrates, fiber, potassium, iron, magnesium, zinc and a large amount of protein. In addition to supporting blood circulation to help the cardiovascular system function well, it also has the effect of improving the mobility of bones and joints, helping the elderly move more easily.

Peanut

Peanuts have many health benefits due to their valuable nutritional components. Peanuts contain vitamins, proteins, dietary fiber, oils and carbohydrates in abundant quantities and are consumed worldwide due to their popularity and low cost compared to other nuts. Peanut oil is a rich source of proteins, vitamins, minerals, antioxidants and dietary fiber.

Studies show that eating peanuts reduces some chronic diseases such as diabetes, gallstones and coronary artery disease, high blood pressure. At the same time, it is a very good source of vegetable protein for vegetarian elderly people.

Chestnut

Chestnuts contain many micronutrients such as: vitamin C, calcium, magnesium, iron, phosphorus, copper, manganese, selenium, zinc and especially a rich source of potassium. This type of nut is a very good natural food for the elderly with joint pain, back pain, weakness and is very good for regulating the stomach.

Macadamia nuts

Macadamia nuts are packed with nutrients and are an excellent source of heart-healthy unsaturated fats. They may also reduce other risk factors for heart disease, including oxidative stress and inflammation, making them a good choice for older adults with heart problems.

Walnut

Walnuts are an excellent source of the omega-3 fatty acid alpha-linolenic acid. Several studies have found that eating walnuts significantly reduces total cholesterol and bad cholesterol, while increasing good HDL cholesterol.

In addition, walnuts can help reduce inflammation, the cause of many chronic diseases. Especially for middle-aged people with memory loss, regular consumption of walnuts is very beneficial for the brain and memory.

Pistachios

Pistachios contain a variety of nutrients that may contribute to heart health. In addition to healthy fats, pistachios contain plant compounds that act as antioxidants, including vitamin E, polyphenols, and the carotenoids lutein and zeaxanthin.

Pistachios contain polyphenols that help reduce the risk of heart disease by promoting anti-inflammatory properties, improving the endothelial cells lining the heart and blood vessels. The antioxidant lutein is higher in pistachios than other nuts, helping to prevent cholesterol from clogging arteries.

Although nuts contain many nutrients that are good for the body, improve blood sugar and cardiovascular health, the elderly should not eat too much, Dr. Tran Thi Bich Nga noted, only eat a moderate amount of nuts, eating too much will cause weight gain. You should choose nuts of good quality, with a clear origin, processed and preserved according to the right standards. For people with diabetes, you should eat nuts without added spices such as salt and sugar./.