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With the start of the new year, this is the ideal time to integrate a new superfood into your diet. Perhaps something that you were not previously prioritized, as let’s say, nuts. This snack rich in nutrients is more than a simple way to combat heart disease and ward off cancer (although, yes, these are obviously large advantages). It turns out that it is a nutritional power plant that supports more healthy aging than any other nut.
What makes nuts so healthy?
In addition to being rich in fatty acids, nuts are also a good source of heart health fat, are rich in fiber, filled with micronutrients and filled with antioxidants that support our health and overall well-being, the dietitian recorded Melissa Jaeger says Delish. Although all nuts contain healthy fats, nuts are particularly rich in polyunsaturated fats, in particular omega-3 fatty acids, and it is the only nuts that contain significant quantities of healthy alpha-linolenic acid omega-3 ( TO THE).
“A portion of an ounce of nuts provides precious nutrients such as proteins, fibers and magnesium,” continues Jaeger, which is an internal nutritionist for Myfitnesspal. “Their advantages for heart health are also highlighted by their certification with the American Heart Association cardiac verification brand, indicating that they meet the criteria of healthy foods by the heart.”
What role do nuts play in anti-aging?
According to another path in house in MyfitnessPal, Joanna Gregg, all these nutrients make nuts an incredible resource in anti-aging from the inside.
“Nuts contain several components such as fatty acids, fibers and essential vitamins and minerals that have antioxidant and anti-inflammatory effects in the body,” Gregg told Delish. It underlines several studies which show that nut consumption can reduce the risk of diseases, including cardiovascular disease, depression and diabetes and improve cognitive function, all “while protecting against age -related cognitive decline”.
Gregg explains that many of the advantages come from their ability to combat oxidative damage in the body and improve various health markers, due to powerful antioxidants found in nuts.
“Regarding anti-aging, nuts support heart and intestinal health, reduce inflammation and promote healthy weight, which all promotes optimal health and longevity,” adds Gregg.
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Data of the nursing health study published in the Journal of Aging Research Supports these results and actually suggests that nuts are only linked to healthy aging in nuts. The researchers followed 33,931 women in the late 1950s and early 1960s, assessing their diet, physical health, memory and chronic state.
In the end, the study revealed that women who consumed at least two portions of nuts per week were 20% higher to be classified as “healthy agers” compared to those who n ‘had not eaten nuts. Healthy agents have been defined as those with good mental health, no chronic diseases or important memory problems, and no physical disabilities – a category that represented around 16% of the participants. While the initial analysis has shown a link between total nut consumption and healthy aging, after adjustment for various factors, only nuts have maintained a significant association.
What are the other benefits for the health of nut consumption?
There is a laundry list! Nuts offer significant cardiovascular advantages. Antioxidants such as phytosterols and polyphenols that reduce oxidative stress, inflammation and blood pressure, while Theala supports heart health and helps prevent heart disease and cerebral vascular accidents. A review in 2023 of research and government recommendations published in Nutrients has shown that the consumption of only 10 grams of nuts per day (or approximately five halves) has contributed to a decrease in the risk of cardiovascular disease. And Jaeger notes that nuts can decrease diastolic blood pressure. “Blood pressure and cholesterol are key factors to manage when it comes to supporting your overall heart health,” she said.
One of the greatest advantages is their ability to reduce cholesterol, in particular LDL (bad cholesterol), according to Heart.org. A study in 2021 in Traffic Confirmed this after observing the elderly who consumed two portions of nuts per day for two years. “This recent trial confirms what previous studies have found, that the addition of nuts to your diet seems to improve your cholesterol level,” said obesity and the nutritional epidemiologist at Brigham and Women’s Hospital Hospital Hospital , Dr. Deirdre Tobias, affiliated with Harvard.
How often should you eat nuts?
The FDA supports nut consumption once a day: “Eating a diet that includes an ounce of nuts daily can reduce your risk of heart disease”, advises the organization. The other nuts also have health benefits! But there are some warnings to keep in mind.
According to the member of Harvard Health Advisory, Robert Shmerling, MD, there is not one, a singular Saint-Graille food which can transform your diet. To obtain the results you are looking for to live longer and healthier, you will need a healthy and well -balanced diet and lifestyle that include regular and smoking exercise.
There is also the question of fat. Although nuts include “healthy fats”, the Mayo clinic stresses that these fats can still add up. Even nuts should be consumed in moderation. The clinic advises four to six portions of non -salty nuts per week for adults.
Jaeger recommends opting for raw nuts, dry or non -salty roasted to reduce the salt or added sugar. “For a more satisfactory snack, you can roast the raw nuts at home thrown in your favorite spices,” she suggests.
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