Walnuts are part of the dried fruit family and are very popular. It is a food with multiple health benefits.
In general, we associate the consumption of nuts with the improvement of people’s mental performance or cardiovascular health care. However, due to their properties, they are also beneficial for our stomach.
Walnuts are a dried fruit native to Asia. They have a peculiar shape reminiscent of the brain. They have a high nutritional value, since they are one of the foods richest in healthy fats. They are also rich in:
- Fiber.
- Vegetable proteins.
- Folic acid.
- Magnesium and calcium.
Its regular consumption helps, among other things, to regulate intestinal transit, prevent cardiovascular disorders and avoid or alleviate heartburn.
Benefits of consuming nuts
Nuts are among the most complete foods. Some of its most notable properties are:
- They help lower the level of bad cholesterol , LDL.
- Reduces the risk of cardiovascular disease.
- Antioxidant action due to its high polyphenol content.
- Satisfy for its fiber content.
1. Physical and intellectual development
Due to their omega 3 fat content, walnuts are a very interesting food in children and adolescents, since, due to their nutritional value, they help physical and intellectual development . Students can improve their concentration and academic performance by consuming this food.
Other valuable components of walnuts for the brain, in addition to omega 3, are lecithin, phosphorus and B vitamins, being a good way to feed the brain, give energy and treat memory loss. This is confirmed by this study carried out by the University of Sao Paulo (Brazil).
2. Fight depression
The daily intake of nuts increases serotonin levels. This hormone is related to happiness and well-being. People suffering from depression have lower levels of serotonin, therefore, the consumption of nuts is believed to help fight depression. However, there is insufficient scientific evidence to support this claim.
3. Benefits of walnuts for skin and bones
The presence of zinc in walnuts along with polyphenols and group B vitamins will help keep the skin in good condition, avoiding its dryness. In addition, due to the high content of calcium, potassium and magnesium, they will help us maintain good bone health, according to this study carried out by the United States Department of Health.
4. Suitable for diabetics
The consumption of nuts provides fiber, which increases the feeling of satiety . This helps reduce food intake favoring weight loss.
Due to their low carbohydrate content , walnuts are a suitable food for diabetics, as reported by this research carried out by the University of South Australia. In addition, they provide all their benefits for cardiovascular health without influencing blood sugar levels,
How to consume nuts?
Nuts used to be the complete opposite of a diet to lose fat and lose weight. However, more and more studies highlight the benefits of including nuts in diets to lose weight. A handful of nuts a day helps to reduce the gut and lose fat located in that area.
There are studies that show that eating 30 grams of walnuts a day for 12 weeks helps improve serotonin levels, reduces hunger, lowers blood sugar levels and abdominal fat.
Its high content of omega 3 and polyphenols are responsible for the benefits that walnuts provide for people with obesity. However, despite its high caloric content, its nutritional value and consumption in small amounts on a daily basis can improve cardiovascular risk factors.
The recommended portion to include them in the diet is a handful of between 3 and 5 nuts, which we can have for breakfast, as a healthy snack, in salads or in a sauce.
