Aging is related to the dynamic changes in social, behavioral, psychological, environmental, physiological, and biological processes. Many factors contribute to this including the types of food we eat. Whenever we eat unhealthy foods, the cells in our bodies degenerate. On the other hand, our bodies generate more healthy cells whenever we eat good foods. To keep our minds always sharp and our bodies younger and healthier, it can help us to know the different foods that slow aging.
A lot of studies are conducted on superfoods especially those that have anti-aging benefits. The most famous ones are the avocado, pomegranate, blueberry, orange, lemon, and others. However, fewer people talk about the best nuts that we can add to our daily diet to help delay the aging process. Here are the reasons why nuts are important for us to age gracefully.
1. Nuts Help Us Stay Sharp
When I was young, my mom will always give me peanuts whenever I am reviewing and preparing for a school exam. Why? Because nuts have minerals and nutrients that protect and boost the health and functioning of our neurotransmitters. Most nuts have fatty acids that are crucial to prevent brain inflammation and at the same time remove tissue damages due to the presence of free radicals.
2. Nuts Help Reduce Heart Disease Risk
In addition to helping our brain cells, clinical studies also show nuts to help with our heart health. A New England Journal of Medicine study conducted by Harvard Medical School medicine assistant professor Ying Bandao and others found that those who ate nuts daily for three decades have a 29% risk of dying from serious heart disease.
3. Nuts Help With Diabetes Management and Prevention
The benefits of eating nuts do not end with improving the brain and heart functions. Nuts are among the foods that slow aging as they can prevent the development of serious diseases like type 2 diabetes. A study in Diabetes Care found that people who consistently include any tree nuts in their diet have a 20% less risk of dying from this medical condition.
4. Nuts Help With Weight Management
One of the challenges that we can experience as we age is weight gain. As we grow old, our metabolism slows down which can result in to increase in our weight. Many experts agree that eating nuts can help us prevent weight gain that is due to aging as they have high good fat content. In addition to this, nuts also have protein and fiber, which creates the feeling of being full that will help us manage our weight easier as we age.
5. Nuts Keep Our Joints Healthy
It is common knowledge that having aching joints is a sign that we are starting to age. A lot of clinical experts recommend including nuts in our diet as it helps us deal with joint-related conditions such as rheumatoid arthritis as well as osteoarthritis.
Now that we have explored some of the reasons why nuts are among the list of foods that slow aging, it is helpful to go through some of the best nuts that we can add to our diet. Here are some of the healthiest nuts that we can always eat and enjoy to delay our aging.
What Are the Best Nuts That Slow Aging?
1. Pecan Nuts
Topping our list of best nuts to add to our diet is the pecan nut. Many people especially Americans love pecan nuts better than almonds and walnuts as these have a sweeter flavor than the others. What makes pecan nuts special is it has antioxidants that are helpful to eradicate or eliminate the free radicals in our body that cause cancers and speed up the aging process.
Walnuts have a lot of nutrients, vitamins, and minerals that are truly beneficial to our health. From cancer protection to weight management, walnuts have shown promise. Like pecan nuts, walnuts are rich in melatonin, vitamin E as well as polyphenols that make these a very powerful antioxidant. Aside from antioxidants, they have a high omega-3 fat content that lessens our risk of having heart disease and inflammation.
Almonds are also included in our list of foods that slow aging. The nuts are hailed by some people as a source of youth because of their compounds that can help us live long as well as age gracefully. Almonds are rich in healthy fats which help with our satiety and prevent weight gain. Same as with pecan nuts and walnuts, almonds are a good antioxidant source, which is crucial to address the cellular oxidative stress that results in the development of serious illnesses such as cancer and inflammation.
If you are a cashew lover like me, then you will be glad to know the health benefits that we get from eating these tasty nuts. Among these is its ability to help us lessen our risk of suffering from chronic diseases which usually develop as we age. Many vegetarians include cashews in their daily diet as it is their perfect source of the trace mineral copper which we mostly get from eating liver and seafood such as oysters, mussels as well as crabs. Having enough copper intake is important as it is crucial to the functioning of our immune system. It also helps lessen our risks of having neurodegenerative diseases like Parkinson’s and Alzheimer’s disease. Above all, sufficient daily intake of copper is crucial to our bone health.
5. Brazil Nuts
Last in our list of best nuts to add to our diet to slow aging is the Brazil nut. Brazil nuts are very helpful especially to women as it contains substances or compounds that can delay or revert skin aging. Among these is selenium which boosts the effects that vitamins C and E provide to our body. Also, these nuts are rich in zinc that can protect us from the aging effects of UV radiation such as age spots, skin discoloration, and in worst cases, skin cancer.