Consumption Of Peanuts And Walnuts May Reduce Frailty Risk
One assessment of the consumption of small servings of peanuts and walnuts over many years found that there was a reduction in frailty risk to older women. The results from the study suggest that regular peanut and consumption could preserve the health and wellbeing of older women.
Peanuts are considered to be a wonder food to some cultures. They are especially revered in China for their health promoting qualities. Both peanuts and walnuts are rich in essential trace minerals. They are also sources of amino acids from which we produce our bodily proteins.
These nutrients are able to encourage the growth of important tissues such as muscle and bone which support reductions in frailty risk. Measures of frailty risk include things like fatigue and reduced strength.
The elderly are at particular risk of injuries such as hip damage because of frailty. Severe hip damage is also a very surprising indicator of mortality risk and emphasises the importance of maintaining a healthy lifestyle as we age.
Here researched evidence that peanuts and walnuts may reduce frailty risk will be considered to show how they could support your overall wellbeing.
Frailty And Our Health
Frailty affects the vulnerable in society and we experience an increase in frailty risk as we age. You could describe frailty as susceptibility to injury or illness. Frailty is defined by some as a vulnerability to stresses due to a depletion in body reserves and occurs naturally with age. Frailty is able to greatly diminish quality of life.
Some measurable characteristics of frailty include feelings of fatigue, significant weight loss, reduced strength or aerobic capacity and an accumulation of chronic conditions. These are all indicators of frailness.
One study suggests that just 5 small servings of peanuts and walnuts a week could reduce risk of frailty in women. The reduction in frailty risk was strong and very consistent over the years of the study. This study was completed as an assessment of the dietary habits of tens of thousands of women over a vast number of years. In total the dietary assessment spanned from 1990 to 2016 to provide some context as to how in depth this study was.
This study therefore suggests that regularly eating peanuts and walnuts over many years could risk overall risks of frailty to preserve the wellbeing of older women.
Other studies support this finding. They show that the regular consumption of nuts could be constructive in reducing the risks of frailty in elderly adults over 60. This reduction is risk was also dose responsive. This means that as nut intake increased so did the reduction in risk of frailty.
One study provides an astounding figure of around just an ounce of nuts a day to improve the quality of life in elderly adults. This is something which is very much achievable.
How Peanuts And Walnuts May Reduce Frailty Risk
Finding a link within research is one thing. Actually identifying root causes of possible health outcomes is something else entirely. There are various ways in which peanuts and walnuts could reduce risk of frailty.
For one peanuts and walnuts are excellent sources of amino acids. Peanuts contain around 23 grams of protein per 100 grams and walnuts contain 14.6 grams of protein per 100 grams. Our bodies use amino acids to make proteins. Proteins help to form the overall structure of bodies such as muscle and bone tissue. This could therefore be a very important contributing factor to the reduction of frailty risk in older women as shown by this study.
Muscle Mass
Peanuts are an excellent source of branched chain amino acids and walnuts also contain moderate amounts of them. Walnuts contain about 2 grams of BCAAs per 100 grams and peanuts contain about 3.6 grams of BCAAs per 100 grams.
Branched chain amino acids such as isoleucine and valine could promote muscle mass formation. Some studies have found around 5 grams of BCAAs supports protein synthesis and muscle growth. They could also reduce risk of muscle atrophy which would support both the maintenance of strength and a healthy body weight. These are both core contributors to measurable frailty. Studies have also found that peanut protein may to contribute to muscle mass maintenance and formation.
Walnuts and peanut also contain high amounts of magnesium which is important in the production of body proteins. Magnesium is also linked to the maintenance of muscle mass and muscular performance. Walnuts and peanuts both contain about 150mg of magnesium per 100 grams. The RDA for magnesium is thought to be around 420mg per day.
Immunity
Susceptibility to illnesses is also a massive factor which could affect frailty. A bad illness has the capacity to deplete large amounts of body reserves.
A sustained consumption of protein such as that from peanuts and walnuts may improve immune antibody protein production. There may then be a minor improvement in immunity from regular peanut and walnut consumption from an increase in circulating antibody levels.
Branched chain amino acids such as those found in peanuts and walnuts are considered to be an influencing factor on antibody production.
Bone Density
Research indicates that a higher amino acid intake could also improve bone growth and mass. Bone mass is a really important influencer on how frail someone is and low bone density could increase fracture risk. This is therefore another means as to how peanuts and walnuts could reduce frailty in older women as a healthy source of amino acids.
An improvement in collagen production influences bone matrix formation as does a higher level of branched chain amino acids. As rich sources of collagen precursors such as proline and BCAAs these are other ways in which peanuts and walnuts could reduce frailty.
Both peanuts and walnuts also provide a source of essential minerals which are used by the body to improve or support bone mass. Some of these include phosphorus or calcium which are able to provide bone with added strength.
Peanuts contain about 92mg of calcium and walnuts have about 88mg of calcium per 100 grams. Walnuts and peanuts also contain about 370mg of phosphorus each per 100 grams. Our phosphorus RDA is thought to be about 700mg per day. Peanuts are also a source of boron which could strengthen bones and reduce frailty.
Source Of Healthy Omega 3 And 6 Fatty Acids
Both peanuts and walnuts contain moderate levels of omega 3 and 6 fatty acids. These can provide a dense source of energy for the body to use. Research suggests that nuts could prevent undernutrition and unintended weight loss as is often seen in the elderly. These are factors which influence frailty.
Walnuts are rich in ALA or alpha linolenic acid which is an omega 3 fatty acid. A very in depth study found that grip strength could improve with ALA and omega 3 fatty acid intake. Lower grip strength is a marker of frailty.
Fatty acids form important structural elements of our cells and tissues which provide added support against frailty. Omega 3 fatty acid intake is also associated with lower levels of inflammation. Their integration into cell membranes may also increase muscle strength to reduce frailty.
Antioxidant Vitamins And Polyphenols
Both peanuts and walnuts are sources of antioxidants. These include vitamins such as vitamin E and also unique polyphenols. Oxidative stress aggravates the healing capacity of the body and can increase the risks of muscle wasting for example. Oxidative stress is therefore able to influence risk of frailty.
Antioxidants cleanse the body of oxidative stress and this also reduces inflammation within the body. Systemic inflammation is linked with frailty. Oxidative stress and systemic inflammation also increases risk of bone loss. These two examples show clearly how antioxidants from peanuts and walnuts are able to influence frailty.
Dietary Fibre
As a source of dietary fibre peanuts and walnuts could be considered to be additionally anti inflammatory alongside natural polyphenolic antioxidants. Peanuts contain about 8.5 grams of dietary fibre and walnuts contain about 5 grams per 100 grams.
Prebiotic dietary fibres promote healthy gut microbe growth and may suppress inflammation causing bacterial growths. Lower levels of systemic inflammation and healthy gut bacteria may also support optimal immunity. A strengthened immune system reduces risks of frailty through reduced risk of diseases.
Overall the studies show that regularly consuming peanuts and walnuts may be preventative of frailty in older women through health supporting nutrients.
Summary
One extensive study analysing the consumption of peanuts and walnuts over many years found a reduction in frailty risk to older women. Some cultures consider peanuts to be a wonder food. Both peanuts and walnuts are known for their rich nutritional content. They are both rich in amino acids and minerals which could support our health.
As we age we become more vulnerable to frailty. Characteristics of frailty include things like fatigue, significant weight loss and reduced strength. Frailty is a concern into old age because this can leave us susceptible to life threatening hip injuries or other diseases.
One study showed that 5 small servings of peanuts and walnuts a week could reduce risk of frailty in women. Other studies support this as well showing about an ounce of nuts a day could improve quality of life in the elderly.
Peanuts and walnuts are excellent sources of amino acids which could support muscle and bone mass. They have a particularly high branched chain amino acid content which is linked with muscle mass maintenance. Amino acids may also support antibody production and improved immunity.
Peanuts and walnuts also have a high magnesium content. Magnesium is supportive of protein production and muscle mass. Other minerals such as phosphorus and calcium protect bone density. These are all nutrients supported by the consumption of peanuts and walnuts which could influence overall frailty risk. Other nutritional factors which may influence risk of frailty may include a rich healthy fatty acid content and also antioxidants. In addition to these prebiotic dietary fibre could also reduce systemic inflammation. Reductions in inflammation from eating walnuts and peanuts may also reduce frailty risk.
Overall the research supports the regular consumption of peanuts and walnuts to reduce frailty risk in older women.
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