Table of Contents
What is Walnuts
Walnuts are a rich source of catechin, which can strengthen the body against free radicals, preventing diseases like cancer and cardiovascular disease. Although the recommended daily intake of walnuts is not widely consumed, research from the University of Pennsylvania shows that walnuts provide high levels of antioxidants, fatty acids, vitamins, and proteins, making them a natural superfood.
Health Benefits Of Walnuts
Walnuts are a nutritious and adaptable nut that provides several health advantages due to its high concentration of critical nutrients, good fats, and antioxidants, all of which contribute to general well-being.
-
Cardiovascular Health
Nuts benefit cardiovascular health, reducing LDL levels, improving blood quality, reducing clotting and inflammation, and improving endothelial cell function. The arginine amino acid in walnuts produces nitric oxide, while folic acid, when combined with vitamins B6 and B12, decreases homocysteine levels, preventing blood vessel hardening and increasing blood pressure.
-
Bone Health
Walnut consumption lowers blood levels of collagen components, which serve as an indicator of bone volume. When its levels are low, it indicates bone stability and reduced mineral loss
-
Weight Loss
It is a very nutrition and energetic food, suitable for losing weight due to its ability to replace other foods and its satiating power. In addition, walnuts increase serotonin levels, which reduces hunger and makes us feel in a better mood.
-
Mental Health
The nutritional benefits of walnuts for the brain are favorable. Because it contains folate, a B-complex vitamin that affects cognitive, mental, and emotional aptitude is necessary for the brain’s correct operation. More than 40% of depression diagnoses in the United States, according to research done at the Institute of Functional Medicine in Florida, are caused by a folate deficit.
-
Blood Sugar Level Control
A study by the University of Toronto found that walnuts, including nuts, can help control blood sugar levels. Researchers divided 117 people with diabetes into three groups: one ate a mix of nuts and a healthy muffin, and the other ate a healthy mix and a muffin. The first group had the best results.
-
Source Of Nutrients And Antioxidants
The walnut is the dry fruit with the most antioxidants. It provides numerous minerals, such as potassium, which facilitates muscle development. Zinc, which is involved in the nervous system, magnesium and phosphorus. It stands out for its content of B vitamins, such as vitamin B1 or thiamine and B6 or pyridoxine, which favors the proper functioning of the brain and muscles.
-
Lipid Composition
What makes them so unique is their lipid profile with a combination of fats and polyunsaturated acids that is very interesting. In a 25 g serving of walnuts, you get 1.61 g of omega-3, which would cover the recommended daily value of 1.6 g for men and 1.1 g for women.
-
Improve Sleep
Walnuts, rich in melatonin, a sleep-inducing compound, can enhance consumers’ desire for sleep, thereby improving the quality of their nightly sleep.
-
Excellent Source Of Low Acids
The contribution of alpha-linolenic (omega-3) and linoleic (omega-6) fatty acids has beneficial effects on blood lipids, reduces the risk of arteriosclerosis, and improves circulation.
Walnuts In A Basket Walnuts In The Kitchen
Discover new and healthy dishes. Walnuts are extremely versatile , hence they are part of salads, desserts, pralines, sauces, soups or stews. Fresh and uncooked, they retain the ability to reduce cardiovascular problems. So a good idea to incorporate them into our dishes in a simple. Way is to consume them in salads or pasta dishes. We can also add them loaves of bread, stuffed meats, and all kinds of sauces and stews.
Ground walnut can serve as a substitute for wheat flour as it is easy to add to any baked product, enhances flavor and improves water binding capacity. Walnuts are the main ingredient to make the traditional cascarillas, a typical Asturian dessert. Karidopita, a Greek walnut cake, is also made with them. In confectionery, they use in countless recipes, such as biscuits. In addition, we can take advantage of the nuts in cold desserts such as banana and walnut ice cream.
Conclusion
Nuts are calorie-dense, so portion control is crucial. Add a handful to snacks, salads, oatmeal, yogurt, or cooking. Consult a healthcare professional for allergies or specific health concerns.
