A sharp mind keeps the body energized and active in old age. Conversely, cognitive decline can significantly reduce quality of life and lifespan. Dementia and Alzheimer's disease increase the risk of death.

Nuts contribute to maintaining brain health and preventing early cognitive decline, especially in older adults at risk of dementia. This benefit comes from the combination of unsaturated fats, fiber, B vitamins, polyphenols, and minerals found in these foods. Among nuts, walnuts offer outstanding benefits for the brain due to their richness in alpha-linolenic acid (a plant-based omega-3 fatty acid).

A nut-rich diet reduces the risk of heart disease. This food source provides unsaturated fats that support blood vessel health and prevent the risk of cardiovascular diseases leading to heart attacks and strokes. Nuts also contain a mix of heart-healthy fiber, antioxidants, minerals, and plant-based protein.

Nuts are a crucial part of a healthy diet and are prioritized in plant-based and Mediterranean diets. In addition to preventing heart disease, regular nut consumption also reduces the risk of death from other chronic diseases like diabetes and cancer. It's recommended to eat about 28g of nuts daily.

Loss of muscle mass and strength occurs with aging, making it difficult to grip or lift heavy objects. Muscle atrophy also increases the risk of falls and fractures. These conditions also increase the risk of infection, post-surgical complications, and death in older adults. Eating nuts can help maintain muscle mass. The combination of vitamins, minerals, unsaturated fats, antioxidants, and protein in these foods can reduce age-related muscle loss.

Nuts are a delicious snack, and there are many ways to incorporate these healthy treats into your meals:

Trail mix: Trail mix is a tasty snack for work or hiking. Combine nuts with unsweetened dried fruit and chocolate.

Smoothies: Nuts add protein and healthy fats to smoothies. Pecans, walnuts, almonds, cashews, and peanut butter provide a rich, delicious flavor.

Sprinkle on cereal and yogurt: Add flavor and crunch to your yogurt, cereal, or oatmeal by sprinkling with chopped or sliced nuts.

Le Nguyen (According to Eating Well)