Eating nuts helps meet priority nutrient needs of older Australians, which can assist in addressing malnutrition and chronic disease (1).

While they may be tiny, nuts are packed with essential nutrients.

Eating nuts boosts diet quality and overall nutritional status in older people (2). Research shows that higher nut intake is linked with better intakes of nutrients like fibre, vitamin E, iron, magnesium and phosphorous (2).

And a recent Australian study found older people who ate nuts every day (or several times a day), regardless of the type or form of nut, lived longer without dementia or physical disability (3).

The target is 30g of nuts a day, which is equal to a handful, or a ¼ cup of nuts, or 2 tablespoons of nut butter.

Nut nutrient package

• Protein – for muscle and bone health
• Fibre – for healthy bowels, and gut health
• Unsaturated fats – for cholesterol reduction
• Magnesium – for muscle and nerve function
• Zinc – for wound healing and immunity
• Folate – for immune and psychological function
• Omega-3 – for heart, eye, and cognitive health
• Vitamin E – for powerful antioxidant benefits
• Polyphenols – for heart and cognitive health
• Selenium – for immunity and cognitive function
• Calcium – for bone health, plus muscle and nerve function

Forms of nuts, using almonds as an example:

Nuts are a good choice for a snack, and can be incorporated into meals

• Whole nuts – offer as a nutritious snack on their own, or blend into smoothies or milkshakes
• Chopped nuts – add chopped, blanched, sliced, or crushed nuts to stir-fries and curries
• Nut flours/nut meals – use these finely-ground whole nuts in baking, or to thicken soups
• Nut butters/pastes – use on sandwiches or toast, or an ingredient in slices or biscuits.

Nuts are gluten-free, naturally low in sodium, have a glycaemic index (GI) lowering effect, and contain no added sugars. They’re also vegetarian and vegan friendly.

About Nuts for Life

Nuts for Life is the health education initiative from the Australian nut industry. Our mission is to promote regular nut consumption by collating the latest evidence-based information, and informing Australians about the positive impact regular nut consumption can have on their health.

Nuts for Life is funded through Hort Innovation Frontiers with co-investment from the Australian nut industry and contributions from the Australian Government.

Learn more:

www.nutsforlife.com.au

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Contact us:

admin@nutsforlife.com.au