NUTS AFTER 60? CHOOSE WISELY!

Once we cross the 60-year threshold, our bodies begin to change in subtle but significant ways. Metabolism slows, bone density decreases, and the risk of chronic diseases creeps up. It becomes more important than ever to be mindful of what we eat, not just to maintain weight, but to support our heart, brain, and bones.

Nuts have long been hailed as nature's perfect snack, rich in healthy fats, fibre, protein, and essential nutrients. But not all nuts are equal, and for those of us over 60, some can help us thrive while others might do more harm than good.

THE BEST NUTS FOR 60+ HEALTH

• Almonds

  Almonds are a nutritional powerhouse. They contain calcium, magnesium, and phosphorus, which are essential for maintaining bone strength. They're also high in vitamin E, which supports skin and immune health, and fibre, which helps with digestion. A small daily handful can support healthy ageing, particularly when it comes to bone density.

• Walnuts

  These are particularly rich in Alpha-Linolenic Acid (ALA) - usually found in walnuts, flaxseeds, and chia seeds - a type of plant-based omega-3 fatty acid that's been shown to reduce inflammation and support heart and brain function. Walnuts are also high in antioxidants and may help reduce the risk of cognitive decline.

  
  

• Pistachios

  Often overlooked, pistachios are loaded with potassium (even more than bananas), vitamin B6, and antioxidants. They help regulate blood pressure and are among the lowest-calorie nuts, making them an excellent choice for heart health and weight management.

• Brazil Nuts

  Just one or two Brazil nuts a day can provide your entire daily selenium requirement, a mineral essential for thyroid function and immune response. Selenium also acts as a powerful antioxidant, protecting cells from damage. However, it's important not to overdo it—too much selenium can be toxic.

• Chia seeds

  Tiny but mighty, but there are a few things to keep in mind: health benefits are great for digestion and feeling full, and they are rich in ALA (supports heart and brain health). It's a good source of protein, calcium, magnesium, and antioxidants, and it supports bone health – thanks to calcium, phosphorus, and magnesium. Chia seeds must be used in moderation (1–2 tablespoons a day, soaked or mixed in food); they're a brilliant addition to the diet, especially for the over-60s.

  
  

NUTS TO LIMIT OR APPROACH WITH CAUTION

• Peanuts

  Technically a legume, not a nut, peanuts are high in omega-6 fatty acids, which, when consumed in excess, can promote inflammation. They're also prone to aflatoxin contamination, a toxin produced by mould that can harm the liver. While occasional peanuts are unlikely to harm, they shouldn't be your go-to nut.

• Cashews

  Creamy and delicious, cashews are lower in fibre and contain oxalates, which may interfere with calcium absorption and contribute to kidney stone formation in susceptible individuals. They're fine occasionally, but not the best choice for bone or kidney health.

• Macadamias & Pine Nuts

  These nuts are high in healthy fats but also very calorie-dense and low in protein and fibre. Pine nuts in particular can cause a temporary condition known as "pine mouth," which distorts your sense of taste. Eat them in moderation • • •

NUTS' BENEFICIAL EFFECT ON YOUR BONES AND JOINTS

As we age, bone density naturally declines, increasing the risk of fractures and osteoporosis. Many nuts provide key nutrients that help combat this decline:

• Calcium helps maintain the structure of bones. Almonds are one of the best nut sources.

• Magnesium supports calcium absorption and is found in high levels in almonds, cashews, and Brazil nuts.

• Phosphorus plays a role in bone formation. Again, almonds top the list.

• Zinc and Selenium, found in cashews and Brazil nuts, also support bone and immune health.

The key is not just eating nuts but the right ones and in the right quantities. A small daily portion (around 30g) is enough to provide benefits without overloading your system with fats or calories.

BUT BE AWARE—there are some potential negatives of excessive consumption of nuts and seeds:

• Chia seeds, for example, are very high in fibre. If you eat too much (especially dry), it can cause bloating, gas, or constipation.

• As with all nuts and seeds, there is a choking risk when eaten dry, especially when followed by drinking water—they can swell and stick in the throat.

• You can soak them or mix them into moist foods like yoghurt or smoothies.

• Watch your blood pressure and blood sugar, because many nuts and seeds can lower both;

• They may interact with medications if you're on blood thinners or diabetic meds.

• IF UNSURE, please look it up only from reputable online sources.

  
  

STORAGE

Most seeds and nuts have natural oils that can go rancid over time, especially in warm, humid environments. Here’s a quick guide:

Best Storage for Nuts & Seeds

1. Pantry (cool, dark cupboard)

• Fine for short-term (a few weeks to a couple months)

• Whole nuts in shells last longer here than shelled ones

2. Fridge

• Slows down oxidation and keeps oils from going rancid

• Good for shelled nuts/seeds (e.g., sunflower, flax, walnuts)

3. Freezer

• Best for long-term storage (6–12 months or more)

• No impact on taste or texture once thawed

Tips

• Use airtight containers or freezer bags

• Keep away from light, air, and moisture

• Avoid keeping them near the oven or stove

Sunflower seeds, flaxseeds, pumpkin seeds, walnuts, almonds, even sesame seeds—all benefit from cool, dry, airtight storage to stay fresh and tasty longer.

If they smell a bit sour or “off,” best to chuck them!

FINAL THOUGHTS

Nuts can be a powerful ally in healthy ageing, supporting heart function, cognitive health, blood pressure, and even your bones. But they should be eaten mindfully. Opt for raw or dry-roasted nuts without added oils or salt. Store them in airtight containers away from light and heat to prevent rancidity.

If you're over 60 and aiming to snack smarter, make friends with almonds, walnuts, pistachios, and Brazil nuts. And remember: when it comes to nuts, quality and moderation are key. Happy snacking!