Nuts and Seeds For Muscle Health + Picks and Recipes!

Our "Food As Medicine" is now on Fridays!

Happy Friday! We kicked off Healthy Aging Month on Monday with insight into cooking and eating for a healthy brain - tips helpful for people of all ages. It is never too late or too soon to prioritize your health through food, so try our Ginger-Carrot Soup recipe, available free to everyone! We also covered September Seasonal Foods, with some delicious recipes (including the tasty Mediterranean Olive and Salmon Bowl).

On Wednesday, we did a deep dive into fiber with our opinions on how much you really need, good food sources, tips on how to get more into your diet (and how to minimize bloating), as well as two daily mini meal guides to help you get enough fiber into your diet.

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We also announced “The Weil Nutrition Corner™ Nourished Mama Collective” - a brand-new series authored by Diana! This every-Wednesday column begins in a few weeks, and is perfect for mothers, mothers-to-be, grandmothers, and anyone who has a friend, sister, or daughter navigating pregnancy, postpartum, and beyond.

Learn more about what to expect from the Nourished Mama Collective, and get your free “The Nourished Mama Collective: 7 Easy, Nourishing Meals For Busy Mamas Guide” now!

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Today, we're rolling out a new Friday feature, free to all: Food as Medicine! We asked our readers what they would like, and many of you responded asking to know more about what makes specific foods healthy. Today, we are covering why nuts and seeds are beneficial for muscle health, along with a simple and tasty recipe to support muscle health. We also have our Friday picks plus a subscriber-only recipe: Dr. Weil’s Cherry Tomato Vinaigrette!

We want to know: What foods or health conditions would you like to see us cover in Food As Medicine? Share in the comments.

(P.S. Become a paid subscriber to join the full conversation.)

Food as Medicine: Nuts and Seeds For Muscle Health

Building and maintaining healthy muscle as you age is one of the most important things you can do for long-term vitality, independence, and disease prevention. After the age of 30, we naturally lose 3-8 percent of our muscle mass per decade, and this loss accelerates after the age of 60.

By focusing on building and maintaining healthy muscle, you can help to preserve strength and independence; support your metabolism and healthy weight (muscle is metabolically active tissue, meaning it burns more calories at rest than fat does); protect bones and reduce your risk of injury; improve heart health; and enhance recovery, quality of life, and longevity.

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Weil Nutrition Corner™ Takeaway

Gaining and maintaining muscle is about aging well, preventing disease, and preserving independence. In addition to regular strength training, consuming adequate protein and nutrient-rich foods is an excellent investment for your health… and nuts and seeds are one part of a muscle-healthy diet.

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Read on to learn how nuts and seeds support muscles, which ones to choose, and enjoy a tasty recipe!

Why Nuts & Seeds Support Muscle Health

Nuts and seeds are:

1. Rich in plant protein: They help repair and build muscle tissue after workouts.

2. Healthy fats provide long-lasting energy and reduce inflammation that can slow recovery.

3. Good sources of magnesium and zinc, key minerals for muscle contraction, repair, and hormone balance.

4. Good sources of fiber and micronutrients, which support gut health, play a role in nutrient absorption and overall recovery.

5. Anti-inflammatory compounds. The omega-3s (in chia, flax, and walnuts) help reduce muscle soreness and support recovery.
   

Nuts and Seeds Specifics

Recipe: Nut & Seed Energy Bites

Each of these easy-to-make bites is packed with protein, fiber, healthy fats, and essential minerals, promoting muscle health.

Every Friday, we share a quick roundup of products we actually use and love - whether in the kitchen, at the table, or while shopping. These are the tools and staples that make cooking, serving, and clean-up easier and more enjoyable.

Raw Cashews from Nuts.com. I have posted this recommendation before, but it seems timely to bring it up again - I love nuts.com, it's where I get all my nuts from. I especially love their raw cashews as they are my favorite snack.” - Dr. Weil

Bubbie’s Fermented Foods. My favorite brand of pickles and other fermented foods. They undergo a true fermentation process, unlike many other “pickles” sold in stores, so they’re great for your gut health. - Dr. Weil

Carbon Non-Stick Frying Pan. I just bought this carbon steel pan as an alternative to my cast irons. It’s a bit lighter than cast iron, which I like. - Diana

Dr. Weil’s Cherry Tomato Vinaigrette

I love making this at the end of summer when my tomato plants are producing a lot. It’s a simple recipe to make and absolutely delicious. I put it on everything from salmon to veggies or even just on a cracker by itself.