Why should we include walnuts in our daily diet?
Walnuts are a real treasure of healthy fats and protein, and therefore, must be involved more in our daily diet. Walnuts can be used every day as a healthy snack, as treats and combined with other salty foods (eg. Are often used as a substitute for meat or soy in vegetarian diets) since they have a high calorific value.
Nutritional value of walnuts
The nutritional value of 100 grams is 654 calories, of which 15 grams protein, 14 grams carbohydrate (5%), 7 grams of fiber (27%), 6 grams of saturated fat (31%), salt is represented as 2 mg, and no trans fats and cholesterol (0 g). Also, various vitamins and minerals are present. Besides of vitamin B (1, 2, 6), they also contain folic acid, calcium, potassium, iron, zinc, phosphorus, magnesium, and even manganese and copper.
The health benefits of nuts
It is scientifically proven that eating walnuts can you keep from various diseases. In addition to the mental abilities that can affect and improve, nuts are great for the heart, blood vessels, protect bones, help with weight loss, prevent the formation of bile stones, are anti-cancer, balance the mood, and therefore useful for insomnia.
Since the brain is predominantly made up of fat, therefore, is necessary to use as many healthy fats (such as omega-3 fatty acids). Even just 30 grams of intake of walnuts on a daily basis will be sufficient and will provide 95% of the daily dose of healthy fats. As for the mental abilities, recent scientific research in the UK, made of students have shown that consumption of walnuts increased the ability of verbal reasoning. The lack of these acids may adversely affect the proper functioning of the brain. The study found that children who do not get enough of omega 3 fatty acids have difficulty in behavioral and learning.
We mentioned that walnuts affect mood, and thus reduce stress because it is known that omega 3 fats reduce the symptoms of stress and depression, Alzheimer’s and hyperactivity. Nuts (and the nut oil), can reduce high blood pressure caused by stress.
Also, omega-3 fatty acids act anti-inflammatory, and therefore they reduce the risk of vascular disease, heart failure, hypertension, cancer, heart attacks, and strokes. Walnuts because of the richness of vitamin E and omega-3 fatty acids, give the skin a healthier and younger appearance, and are a common ingredient in cosmetics and massage oil.
Balances cholesterol, blood sugar level and prevents obesity
Research and various studies have shown that walnuts have a beneficial effect on bad cholesterol, since increased levels of LDL cholesterol and decreased levels of HDL cholesterol leads to heart attack and other cardiac diseases. This imbalance of good and bad cholesterol together with increased triglycerides narrows the arteries, leading to heart attack.
In addition, walnuts maintain normal blood sugar levels, because they contain mono and polyunsaturated fats. Prevent breast and prostate cancers, as they have large amounts of antioxidants and anti-inflammatory ingredients. Walnuts also help the formation of collagen and prevent the loss of minerals from the bones, thus helping keep the bones strong and in advanced age. The use of walnut protects us from developing “metabolic syndrome”, which one of the symptoms causes fat around the waist. Consumption of nuts in a natural and balanced way will help you to not gain weight.
Pay attention when buying nuts
If you buy a nut that is not in a shell you need to pay attention to the color and odor, because nuts have a high percentage of fatty substances and ca rancid fast. But if you buy packaged walnuts, note the expiration date, as well as the country of origin. The core of walnuts should not be broken but should be in the form of half or, possibly, a quarter. Keep them in a cool and dry place. In case you do not plan to use it quickly, place it in the refrigerator or freezer so that they last longer.
Related: Essential Food for Healthy Bones