While all tree nuts are good sources of protein, fiber and unsaturated fats, each nut also has its own individual benefits. As seen on the chart below, a variety of other vitamins, minerals and phytochemicals are available through assorted nut consumption. These compounds have been shown to have protective effects on the heart including anti-inflammatory and antioxidant benefits. The International Tree Nut Council Nutrition Research & Education Foundation (INC NREF) has designated 1.5 oz as the recommended daily amount of nuts consumed.

Nuts are a great snack by themselves or make a great addition to other dishes and desserts. Consuming 1.5 oz of nuts daily can be difficult and redundant, so here are some ideas of how to incorporate more taste and texture from nuts into every day foods:

• Sprinkle on breakfast foods such as cereal, oatmeal or yogurt
• Incorporate into a homemade granola or snack mix
• Top your favorite salad, stir-fry or pasta dish
• Add to your favorite cookies, muffins, brownies or other baked goods

While it may not seem like a big deal, any simple and preventative measures that can be taken to protect heart health should not be ignored. At the very worst, nuts will provide vital nutrients that are important for overall health.

If you want to learn more about different tree nuts and their health benefits or find some tasty recipe ideas, check out INC NREF’s website: www.nuthealth.org.

Sources:
https://www.who.int/health-topics/cardiovascular-diseases/
https://www.nuthealth.org/

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Recommended Protein Intakes

For an average adult, the recommended daily intake of protein is 0.8 grams per kilogram of bodyweight. As we age, however, our bodies become at higher risk for decreased muscle mass. Increasing protein intake is one way to combat this outcome of aging. Recent findings suggest that older adults should consume anywhere from 1 to 1.2 grams of protein per kilogram of body weight.

Different Types of Protein

When we hear the word ‘protein’, we often think of sources such as meat, poultry, seafood, dairy and eggs. While these are indeed good sources of protein, there are other plant-based protein foods that are a great addition to any diet.

In fact, a study published this year suggests that older adults who increase their plant-based protein intake are less susceptible to “unhealthy” aging. The researchers qualify unhealthy aging as a combination of decreased functionality, low self-rated well-being, impaired mental health, and compromised physical health (including existence of disease, poor vitals and unhealthy lab values). Over the course of 8 years, researchers found that replacing as little as 1% of energy intake from meat, poultry or dairy with plant-based proteins statistically improved the risk factors associated with unhealthy aging. There were no significant findings that protein from eggs or seafood have a negative effect on aging.

Plant-Based Protein Sources

Here are some ideas of plant-based protein foods that you can incorporate into your diet:

• Soy* (edamame, tofu)
• Beans and lentils
• Nuts and seeds
• Quinoa*

*Soy and quinoa are complete protein sources, meaning they contain all 20 amino acids just like meat, dairy and other animal protein sources. Other plant-based proteins contain different combinations of amino acids, but not all 20.

While there is still more research to be done on the benefits of including more plant-based proteins into our diets, it will never hurt to try a new routine. Plant-based proteins can also be a great source of fiber and other vital nutrients for our bodies, which doesn’t hurt!

References:

Ortolá, R., Struijk, E. A., García-Esquinas, E., Rodríguez-Artalejo, F., & Lopez-Garcia, E. (2019). Changes in dietary intake of animal and vegetable protein and unhealthy aging. The American Journal of Medicine. doi: 10.1016/j.amjmed.2019.06.051

Villnies, Z. (2018). Top 15 plant-based sources of protein. Retrieved from https://www.medicalnewstoday.com/articles/321474.php

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Food Sources:

Magnesium is found in a large variety of foods including:

• Whole grains (refined grains are striped of over 80% of magnesium content and are not a good source)
• Fruits and vegetables (i.e. spinach, potatoes, winter squash, orange juice, etc.)
• Nuts, legumes & seeds (i.e. brazil nuts, almonds, soybeans, tofu, etc.)
• Animal products (i.e. meat, fish and dairy – not the highest source)
• Chocolate (great news if you have a sweet tooth!)

Daily Recommended Intake:

For adults 31 years and older, the recommended daily intake for magnesium is 420 mg for males and 320 mg for females. As a reference, a large potato contains approximately 90 mg of magnesium. Over the last century, magnesium intake has decreased because of the increased consumption of processed foods. Over 50% of Americans do not consume the daily recommended amount of magnesium.

Functions of Magnesium:

Magnesium plays a role in hundreds of different pathways throughout the body. Some of the most important roles of magnesium include:

• ATP production: The molecule adenosine triphosphate (ATP) is the primary source of energy for all cells in the body. It is crucial for most cellular functions in the body.
• Cofactor: Magnesium is a necessary element (cofactor) for the creation of many substances such as DNA, RNA and many proteins. It is also necessary for the metabolism of carbohydrates, fats and protein.
• Ion transport: Ions such as calcium and potassium require magnesium for transport in and out of the body’s cells.
• Magnesium is also necessary for muscle contractions, regular heart rhythms, and nervous system impulses.

Deficiency Risks

People that have an increased risk for a magnesium deficiency include those with metabolic, kidney and gastrointestinal disorders (i.e. diabetes mellitus, Crohn’s disease, celiac disease, etc.). Alcoholism, certain drug intake and poor food intake can also lead to risk of deficiency.

Moreover, magnesium is fundamental to achieving optimal health and is easily accessible by most of the population. Striving to include more whole grains, fruits, vegetables, nuts and legumes is a great way to ensure an adequate amount of the mineral is being consumed.

Sources:
https://lpi.oregonstate.edu/mic/minerals/magnesium#deficiency-signs-symptoms
Stipanuk, M. H., Caudill, M. A. (2019). Biochemical, Physiological, and Molecular Aspects of Human Nutrition (4th ed.). St. Louis, MO: Elsevier.

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1. Incorporate more fiber: Foods that contain fiber take longer to digest which can increase feelings of satiety for longer. Fruit, vegetables and whole grains are good sources of fiber. Some snack ideas include vegetable trays, fruit salads, popcorn and other whole grain snacks.
2. Add a protein dip: Adding additional protein to a snack is another way to ensure that you stay full for longer. When serving fruits, vegetables, crackers, etc., dips are a fun and easy way to add extra flavor. Try making different dips out of nut butters, hummus, cottage cheese and Greek yogurt to add some extra protein.
3. Smoothie bar: Smoothies are a fun, summer-favorite. Try blending fruits, vegetables, liquid (juice or milk), yogurt, and add-ins (peanut butter, flax seed, chia seeds, etc.) to find a favorite combination.
4. Mix-and­-match: To add some variety, try mixing and matching different snack options. Ideas could include yogurt and granola, peanut butter celery logs with raisins, trail mix popcorn (popcorn mixed with nuts, dried fruit, chocolate candies, etc.), apples and cheese, etc. Trying different combinations will keep snack time exciting.

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Sources of Vitamin D

Sun exposure is one source of vitamin D. When the UV rays from the sun hit our skin, it triggers a reaction that makes vitamin D. The recommended amount of sunlight is approximately 10-15 minutes per day (without sunscreen) multiple times throughout the week.

Food sources of vitamin D include fortified cereals, orange juice and milk, fatty fish, egg yolks and beef liver. If an adequate amount cannot be achieved through sun exposure or diet, supplements are also widely available.

Through a combination of these three sources, it is possible to reach the recommended amounts. However, we become less efficient at converting vitamin D through sun exposure as we age; therefore, it is necessary to ensure that those with higher vitamin D needs receive adequate amounts through food and supplementation.

Benefits of Vitamin D Intake for the Elderly

Vitamin D regulates calcium absorption in the body, and together they play an important role in bone health. It is important that older adults consume enough vitamin D to protect themselves against bone disorders such as osteoporosis and osteomalacia. Studies have shown that older adults consuming enough vitamin D and calcium are less likely to experience fractures, bone pain and muscle weakness as they age. There have also been studies that indicate there is a decreased risk for cancers and heart disease in those who have adequate vitamin D intakes.

Source: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

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