In recent years, many people believe that walnuts are good for health, especially for the prevention of cardiovascular and cerebrovascular diseases. However, as we age, our bodies also change, and certain foods may no longer work for us as well as they once did. Today, we're going to explore a topic that has been talked about widely: Why should you stay away from walnuts when you're older? As a senior health science doctor, I will analyze the reasons for this from a professional point of view, and share three nuts that the elderly should eat less to help you better maintain your health and reduce the chance of going to the hospital.
Nutritional value and potential risks of walnuts
Nutritional value of walnuts
Walnuts are rich in nutrients, including unsaturated fatty acids, vitamin E, antioxidants, and dietary fiber. These ingredients have significant benefits for cardiovascular health, lowering cholesterol levels and reducing the risk of arteriosclerosis. In addition, the antioxidants in walnuts help fight free radicals and slow down the aging process.
Why should you be cautious about eating walnuts when you're older?
High in fat: While the fat in walnuts is predominantly unsaturated fatty acids, high fat intake may increase weight in older adults and increase the metabolic burden, especially for those with pre-existing cardiovascular disease or high blood lipids.
Heavy digestive burden: The digestive system function of the elderly is reduced, and the high fat and dietary fiber in walnuts may cause problems such as indigestion, gas, and diarrhea.
Allergy risk: Nuts are common allergens, and walnuts are no exception. In the elderly population, some people may have an allergic reaction to walnuts due to changes in the immune system.
Three nuts that older people are best eat less
1. Cashew nuts
Nutrients of cashew nuts
Cashews are rich in unsaturated fatty acids, protein, B vitamins and minerals (e.g. iron, magnesium, zinc). These ingredients help boost immunity, boost metabolism, and improve cardiovascular health.
Why should you eat less cashews when you're older?
High in fat and calories: Cashews are high in fat and calories, and excessive consumption may lead to weight gain and metabolic problems, increasing the cardiovascular burden.
High oxalate content: Cashews contain high oxalate, which may increase the risk of kidney stones, especially for older adults with kidney problems.
Digestive problems: The high fat and dietary fiber in cashews may cause problems such as indigestion, bloating, and constipation in older adults.
2. Almonds
Nutrients in almonds
Almonds are rich in unsaturated fatty acids, vitamin E, antioxidants and dietary fiber. Almonds are believed to help lower cholesterol, improve blood sugar levels, and protect against cardiovascular disease.
Why should you eat less almonds when you're older?
High in calories and fat: Almonds are high in calories and fat, and excessive consumption may lead to weight gain, increasing the risk of cardiovascular disease.
Gastrointestinal upset: Almonds are high in dietary fiber, which may cause gastrointestinal upset, flatulence, and constipation in older adults.
Potential allergies: Almonds are a common source of allergen, and some people in older adults may have an allergic reaction to almonds due to changes in their immune system.
3. Peanuts
Nutrients of peanuts
Peanuts are rich in protein, unsaturated fatty acids, B vitamins and minerals. Peanuts help provide energy, improve cardiovascular health, and boost immunity.
Why should you eat fewer peanuts when you're older?
High in fat and calories: Peanuts are high in fat and calories, and excessive consumption may lead to weight gain and an increased risk of cardiovascular disease.
Digestive burden: The high fat and dietary fiber in peanuts may cause problems such as indigestion, bloating, and constipation in the elderly.
Mold contamination risk: Peanuts are susceptible to mold contamination and produce aflatoxin, a strong carcinogen that is particularly harmful to the health of the elderly.
How to choose nuts for the elderly
Selection criteria for nuts
Low-fat and low-calorie: Choose nuts that are lower in fat and calories, and avoid excessive intake of high-fat, high-calorie foods.
Easy to digest: Choose nuts that are easy to digest to reduce the burden on the digestive system and avoid problems such as indigestion and bloating.
No risk of allergies: Choose nuts that are not allergenic to ensure safe consumption and avoid allergic reactions.
Recommended types of nuts
Walnut kernels: Although walnuts are high in fat overall, eating peeled walnut kernels in moderation can reduce fat intake and provide rich nutrients.
Pistachios: Pistachios are low in fat and calories, and are rich in antioxidants and dietary fiber, which contributes to cardiovascular health.
Pine nuts: Pine nuts are low in fat and rich in vitamin E and minerals, which can help boost immunity and improve cardiovascular health.
Eat a reasonable diet and live a healthy lifestyle
Moderate intake of nuts
Daily intake control: It is recommended to control the daily nut intake within 30 grams and avoid excessive intake of fat and calories.
Eat a varied diet: While eating nuts, pay attention to the variety of your diet to ensure balanced nutrition and avoid malnutrition caused by a single diet.
Combine with other healthy foods: Incorporate fruits, vegetables, whole grains, and low-fat proteins into your diet to ensure a complete and balanced nutrient intake.
Establishment of a healthy lifestyle
Exercise regularly: Maintaining a moderate level of physical activity can help improve heart and lung fitness, boost immunity, and maintain a healthy weight.
Get enough sleep: Getting enough sleep each day helps your body recover and your immune system function properly.
Good Attitude: Maintain a positive and optimistic mindset to reduce stress and promote mental health.
As we age, our body's needs and responses to food change. Nuts such as walnuts, cashews, almonds, and peanuts, despite being highly nutritious, can pose health risks for older adults in excess of them. By choosing nuts in moderation, combined with a balanced diet and a healthy lifestyle, you can effectively reduce the risk of disease and maintain good health. I hope today's sharing can provide you with a valuable reference to help you better maintain your health and reduce the chance of going to the hospital.