What Are The Benefits Of Eating Walnuts
Nuts are a type of food with many health benefits, but they need to be eaten in moderation because they are high in calories. Although many people were put off them for years because of the fat content, the fats in walnuts are healthy so there's nothing to stop you enjoying them. Like all nuts, walnuts are an important source of protein, fiber, natural sterols, antioxidants, vitamins and minerals. It is recommended to eat them as part of a balanced diet. OneHOWTO are here to tell you all you need to know about the benefits of eating walnuts.
They contain lots of vitamins and minerals
Walnuts are a good source of fiber, carbohydrates and proteins and are also a source of vitamins (A, B1, B6 and E) and minerals such as potassium, phosphorus, iron...
However, walnuts - like all nuts - are high in fat and calories, so we can't binge on this food. They always prove beneficial in small amounts, especially because nuts fall into the category of healthy fats. In particular, walnuts contain Omega 3 fats, and that is very important for our cholesterol and to prevent cardiovascular disease.
Are good for the brain and nervous system
With their high polyphenol content, as well as other antioxidants, walnuts can help improve our neural abilities. Adding walnuts to a healthy diet also enhances the motor skills and behavior of the elderly, as these polyphenols improve the connections between neurons.
Because a walnut resembles a brain, it has anciently been thought to be good for the brain. Although this reasoning is completely unfounded, it's true that the high polyphenol content in walnuts aids our memory. Eating walnuts will help us in our daily lives but will also prevent diseases such as senile dementia or early onset Alzheimer's.
Helps our cardiovascular system
Several studies have shown that eating 30 grams of nuts a day, 15 grams of which being walnuts, reduces your risk of cardiovascular disease by 30%. This is thanks to Omega-3, but that's not all. Since they don't raise cholesterol, the chance of suffering a stroke or a cerebral vascular accident was reduced by almost half thanks to those omega-3 fatty acids, nutrients, vitamins and minerals.
Finally, their serotonin content reduces hypertension and improves heart health. Also, like other foods containing so-called healthy fats, this food is known for its polyunsaturated vegetable oils that help prevent cardiovascular disease. And, in turn, help lower your cholesterol. The type of vitamin E found in walnuts also helps fight cardiovascular disease. That is an important health benefit of walnuts.
Prevent cancer and diabetes
Regular consumption of walnuts can help prevent prostate cancer in men and breast cancer in women. Experiments in mice have shown that walnut consumption helped reduce the rate at which tumours developed. To date, these anti-cancer benefits have been demonstrated in mice, and researchers attributed it to the plant-based omega-3 fats, the antioxidants or the phytosterols in walnuts. Separately it was shown that all three have anti-cancer properties.
They also help prevent type 2 diabetes, especially in women aged between 34 and 59 years old. The reason is that walnuts contain monounsaturated and polyunsaturated fats, which are good for insulin sensitivity.
Strengthens immune system and gives us energy
We've seen that walnuts help fight heart problems and have anti-cancer properties. But walnuts also help strengthen the immune system. The vitamin B and minerals, such as zinc, that they contain help you to stay healthy and strong every day.
There is also a benefit that's especially good for athletes, although everyone can enjoy the energy value of walnuts. For athletes, it's a great ingredient to meet their daily energy needs and get micronutrients that help better their muscles thanks to magnesium, potassium, antioxidants and minerals. They help form proteins, which are key to recovery.
Boosts our mood and helps us sleep
Walnuts are rich in antioxidants, such as melatonin, an antioxidant that helps you to fall asleep and sleep well all night. Being well-rested is very important for your daily life and sleep is vital for the body to regenerate and repair itself. They also have antioxidant properties which help rejuvenate the cells and prevent aging.
Another interesting benefit of walnuts is that they are rich in serotonin, which has a twofold effect. On the one hand, it serves to reduce swelling because it decreases the concentration of inflammation-related substances, combating abdominal obesity and reducing hunger. Secondly, it helps improve your mood. It is clear that walnuts are a good food for when you're dieting.
How many walnuts should I eat daily?
Firstly, never remove the skin of nuts. 90% of the health properties of walnuts are contained in the skin. For example, phenols, phenolic acids, tannins, and flavonoids. The skin can be a bit bitter, but it is really worth eating because it retains most of the walnuts' health properties.
Finally, as for how many walnuts you should eat daily. It has been proven that, in order to have the above mentioned health benefits, you should eat about 7 whole walnuts a day, meaning 14 halves. You can incorporate walnuts in many food preparations such as salads, quiches, granola, or muesli. It's much easier than you think!
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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