Looking for your next favorite healthy snack? It’s time to kick those low-fat chips aside and add some nutrient-dense nuts to your diet. Not only do nuts satisfy your craving for crunch and taste delicious, but they can also do wonders for your overall health as you age. So if you’re not on the nut train yet, consider this your sign to hop on.
“There are many health benefits that nuts can offer to women over the age of 50,” says regiested dietitian and nutritionist Krutika Nanavati. “Studies have shown that consuming a handful of nuts daily can help reduce the risk of heart disease, stroke, and cancer. Additionally, nuts are a good source of fiber and protein, which can help keep you feeling full and satisfied throughout the day.” Amazing! So, what are some of the best options out there? There are so many to choose from, but she especially recommends almonds, walnuts, pistachios, and cashews. Learn more about all of their health benefits below!
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1. Almonds
Next time you're looking for a healthy snack, you may want to munch a handful of almonds. Much of their health benefits come from their healthy fat content. "Almonds are rich in monounsaturated fats, which have been shown to lower cholesterol levels and reduce the risk of heart disease," Nanavati explains. In addition to monounsaturated fats, these nuts are also rich in one important vitamin: "Almonds are a good source of vitamin E, which is an antioxidant that helps protect cells from damage," she says. Ample antioxidant intake will work to keep your body protected against a range of health risks, including heart disease, cancer, and more.
2. Walnuts
Regularly eating walnuts is another good way to provide your body with healthy fats. "Walnuts are an excellent source of omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health," Nanavati tells us. And just like almonds, these nuts are also packed with antioxidants to help prevent serious diseases. Try adding them to your oatmeal, baking them into tasty breads, or just eating them by the handful!
3. Pistachios
Who doesn't like tasty pistachios? Luckily for those of us who love to munch and crunch on 'em, these nuts offer tons of health benefits thanks to all their great nutrients. "Pistachios are a good source of fiber, protein, and healthy fats," Nanavati lists—and we know that all of these factors are extremely important to keep your body in tip top shape as you age. But it doesn't stop there; antioxidants found in pistachios include lutein and zeaxanthin, which "can help protect against age-related macular degeneration," a.k.a. eye damage. Who knew?!
4. Cashews
Cashews are yet another nut that offers up a hearty serving of healthy monounsaturated fats, which we know can help lower cholesterol levels and reduce your risk of heart disease as you age. They also contain one fantastic mineral: "Cashews are a good source of copper, which is an essential mineral for maintaining healthy bones and connective tissue," Nanavati tells us. Whether you like them plain or want to shakes things up by roasting some with spices or a healthy sweetener of choice, you can't go wrong with this snack.
Of course, your options for healthy nuts don't just stop at these four. Just about any nut makes a great weight loss snack or ingredient for a range of recipes. From pecans to hazelnuts, there's bound to be a nut you love—and your body will love it too. If you ask us, the saying should be "a handful of nuts a day keeps the doctor away!"
