Blog Detail

Nuts and seeds are frequently on the menu here at Broadmoor Court senior living community in Colorado Springs. Not only are they delicious, but these foods also pack a variety of nutrients that are beneficial for seniors. Read on to learn more about incorporating seeds and nuts into your healthy diet.

What Nutrients Do Nuts and Seeds Contain?

Nuts and seeds are nutrient dense. Each type has a unique nutritional profile, so it's best to eat a variety. Some of the nutrients you'll typically consume from a serving of seeds and nuts include:

• Essential fatty acids: These healthy fats are important for cellular function and support cognitive function, as well as healthy eyes, skin, hair and nails.
• Protein: Protein is an integral part of muscles, bones, skin, hair and nearly all the tissues in the body.
• Insoluble fiber: This type of fiber supports digestive health by increasing the bulk of stools and helping foods move through the digestive tract.
• Magnesium: Magnesium is an essential mineral that's needed for muscle, bone and nervous system health, as well as making DNA and regulating blood pressure and blood sugar.
• Calcium: Many seeds and nuts are good sources of calcium, which is vital for bone health as we age.
• B vitamins: Some seeds and nuts provide B-complex vitamins, such as folate, which your body needs to produce new cells.

How Often Should You Eat Nuts and Seeds?

As with any food, nuts and seeds should be enjoyed in moderation. Generally, a few servings of nuts and seeds per week is a good amount. However, this is just a guideline and not medical advice. Your specific nutritional requirements may vary. Talk to your medical provider about adding nuts and seeds to your diet. They can provide you with personalized recommendations regarding which ones are right for you and how often you should consume them.

Important Precautions for Seniors

Seeds and nuts have proven health benefits, but there are some risks to consuming them. Here are a few things to keep in mind as you get started enjoying these foods.

It's Easy to Overindulge

Nuts and seeds are high in calories due to the unsaturated fats they contain. As a result, a serving of seeds or nuts is probably smaller than you think. Check the package information, and make sure you're keeping tabs on how much you're consuming. If you’re snacking, one way to handle portion control is to measure the nuts in a measuring cup and then use it like a bowl.

Additives May Impact You

Manufacturers often season nuts with salt and other flavorings to enhance their flavor. Salted nuts will increase the amount of sodium you consume, so you may need to avoid them if you're on a low-sodium diet for high blood pressure. Some products may also contain added sugars that might conflict with diabetic diets. Read the nutritional information and ingredients so you know exactly what you're eating.

Allergies Can Arise at Any Time

Most people develop food allergies during childhood or adolescence. However, late-onset allergies are possible, and nut allergies are one of the most common. If you're completely new to nuts and seeds, introduce them to your diet one at a time in case you experience any reactions.

Do Seeds Contribute to Diverticulitis?

It was once thought that eating seeds could lead to diverticulitis, an infection that causes pouches to form in the walls of the colon. However, the latest research suggests this belief is unfounded. Still, you should talk to your health care provider before eating seeds if you have a history of diverticulitis.

9 Delicious Ways to Enjoy More Nuts and Seeds

Here are some tasty ways to increase your intake of nuts and seeds:

1. Put them on top of salads, soups and stews: Sprinkle some sesame seeds or chia seeds over that delicious one-pot meal before serving for added crunch and color. You can also top off your salad with a handful.
2. Blend them in: If you're a fan of smoothies, try adding chia seeds or flax seeds before you blend.
3. Snack on them as-is: Munch on nuts or seeds instead of chips when you're feeling the urge to snack.
4. Use them as breading: Give your baked chicken or fish an upgrade by replacing breadcrumbs with finely chopped nuts.
5. Add nutrients to your sweets: Substitute nuts for half the chocolate chips in muffins or cookies to enhance the flavor and add some essential nutrients.
6. Boost your burgers and more: Reduce the amount of red meat in your hamburgers by adding some ground walnuts or pecans. You can also use ground nuts in meatloaf and meatballs.
7. Stir-fry them: Toss some nuts in with your next stir-fry to jazz things up.
8. Produce some pesto: Finish off your pasta with homemade pesto sauce made by combining fresh basil, pine nuts and a drizzle of olive oil. Put it in the food processor or blender and mix well.
9. Try nutty substitutes: Replace cow's milk with almond or cashew milk. Try nut flours in place of all-purpose flours in your baking recipes.

‍