Walnuts: A Health Boosting Superfood As We Age

It has been proven that eating walnuts on a regular basis helps promote healthy ageing while also lowering blood cholesterol levels and preserving excellent gut health.  

Walnuts: A Health Boosting Superfood As We Age

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New Delhi: Walnuts can be considered a superfood owing to its numerous health benefits. They are considered to be high in lipids, fiber, vitamins, and minerals. Recently, researchers discovered that consuming walnuts may help people live longer lives. Now, this might sound like fantasy, but it is not actually so. There is science behind this. People who ate walnuts not only lived longer but also lived healthier lives. They had a healthy metabolism and were physically active. Women are also advised to incorporate walnuts into their diets in order to maintain their health as they age. 

Ageing is a natural process that cannot be avoided, but it does not have to be accompanied by a slew of health issues. It is possible to be healthy while ageing gracefully at the same time. Ageing may not be without wrinkles, but it may certainly be without severe health issues, diabetes, high blood pressure, and decreased bone density. 

This may be accomplished by eating a nutritious diet and adopting minor lifestyle modifications. 

Walnuts offer several health advantages and can have a wonderful effect on our health if included in our diet. It has been proven that eating walnuts on a regular basis helps promote healthy ageing while also lowering blood cholesterol levels and preserving excellent gut health.  

The nutrient value of walnuts and how it aids in healthy ageing: 

• Walnuts are a rich source of the plant form of omega-3 fatty acids, which decreases bad cholesterol and starts the process of producing good cholesterol. This helps to lower the risk of heart disease. 
• Several plant chemicals and minerals found in walnuts may aid in the reduction of inflammation, which is a major cause of many chronic illnesses. 
• Eating walnuts may also help treat type 2 diabetes and lower the chance of developing the condition. This is because walnuts help with weight control. Walnuts may also have a more direct influence on blood sugar levels. 
• According to research, consuming one ounce of nuts each day, especially walnuts, as part of a heart-healthy diet may also help to lower blood pressure. 
• With ageing, a balanced diet rich in walnuts may aid to sustain physical function such as walking and self-care abilities. 
• Walnuts provide nutrients that protect the brain from harm and promote excellent brain function as one matures. 
• A daily 1.5-ounce intake of walnuts may aid in the reduction of triglyceride levels, which add to the risk of heart disease. 

According to a study by scientists from University of Minnesota School of Public Health,  

A diet that includes walnuts may contribute to- 

• longevity as it keeps the heart healthy reduces the risk of developing type-2 diabetes, helps to sustain physical functions especially in women, and helps in lowering blood pressure.  
• Makes us more physically active as walnuts boost blood circulation in the body. 
• Help to keep our skin healthy during old age.

Why should women eat walnuts as they get closer to old age? 

Research says,  

Two walnuts daily promote healthy ageing.  

Women aged between 50 to 60 years should have walnuts daily to have wrinkle-free skin. This is because walnuts enable to enhance blood circulation, thus bringing oxygen and nutrients to each and every body cell which makes skin glow.  

Antioxidants included in walnuts aid in skin regeneration and suppleness. These antioxidants promote the formation of collagen and cell repair, which firms the skin and delays the onset of ageing symptoms. You may finally say goodbye to age spots, fine lines, and wrinkles. 

Body positivity and well-being play a big role in the process. 

Walnut also has anti-fungal properties which help to cure skin infections. 

A healthy ageing process leads to sound mental health-

Just like a healthy mind makes a healthy body, being happy with our body, helps us to be mentally fit and happy as well. 

Healthy ageing should not be confused with disease-free ageing. Rather, healthy ageing can imply being able to perform all daily activities by oneself, being able to maintain relationships, being happy, and also being able to contribute as much as possible to society.  

In the study, published in the Journal of Aging Research, "healthy aging" was defined as longevity with sound mental health and no major chronic diseases, cognitive issues, or physical impairments following the age of 65. 

Health issues do crop in with age, but it is very important for us to have control and keep a check on them. Incorporating walnuts into our diet will help us fight major health issues which develop with age.  

Due to their poor physical condition, older adults are more vulnerable to severe consequences on their mental health. Lifestyle factors that can be changed have been linked to boosting mental health. These include increasing physical exercise, stimulating the mind (including education), quitting smoking, and altering certain dietary practices. Treatment of hypertension has been shown to reduce the risk of cognitive impairment, 

Since walnuts help to keep the skin glowing and wrinkle-free, it enables older women to feel good about themselves and not develop inferiority complexes.  

Not just that, because of the benefits that walnut has- it also helps to keep the brain healthy and lowers the risk of diseases like Alzheimer's. It sharpens memory and also helps to maintain the nervous system. It also reduces the chances of mental health problems like a cognitive decline in older people.  

Being physically fit will reduce the chances of depression and other mental health problems as well. 

Although walnuts can be consumed raw by removing the shell, soaking them overnight is the preferred method. Simply leave 2-4 walnut pieces in a cup of water overnight, then consume them first thing in the morning. Walnuts that have been soaked can help lower harmful cholesterol levels in the body.