Walnuts are part of the family of nuts and are very popular. It is a food with multiple health benefits. We generally associate walnut consumption with improving people’s mental performance or caring for cardiovascular health. However, due to their properties, they are also beneficial for our stomach.
Walnuts are a dried fruit originating in Asia. They have a peculiar shape that is 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:
- 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 walnuts
Walnuts are among the most complete foods. Some of its most notable properties are:
- They help decrease the level of bad cholesterol, LDL.
- Decreases the risk of cardiovascular disease.
- Antioxidant action due to its high content of polyphenols.
- They are satiated by their fiber content.
1. Physical and intellectual development
Due to their content in omega 3 fats, walnuts are a very interesting food for children and young people, 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 3s are lecithin, phosphorus and B vitamins, being a good way to feed the brain, give energy and treat memory loss. This is stated in this study carried out by the University of São Paulo (Brazil).
2. Combat depression
The daily intake of walnuts, increases serotonin levels. This hormone is related to happiness and well-being. People with depression have lower serotonin levels, therefore walnut consumption is believed to help combat depression. However, there is insufficient scientific evidence to support this claim.
3. Benefits of walnuts for skin and bones
The presence of zinc in the walnuts together with the polyphenols and vitamins of group B will help to keep the skin in good condition, preventing it from drying out. In addition, due to the high content of calcium, potassium and magnesium, they will help us maintain good bone health, according to this study by the United States Department of Health.
4. Suitable for diabetics
The consumption of walnuts provides fiber, which increases the feeling of satiety. This helps decrease food intake by promoting weight loss.
Due to their low carbohydrate content, walnuts are a suitable food for diabetics, as reported by this research conducted by the University of South Australia. In addition, they provide all its benefits for cardiovascular health without influencing blood sugar levels,
How to consume walnuts?
Nuts previously were the complete opposite of a diet to lose fat and lose weight. However, more and more studies are highlighting how beneficial it is to include walnuts in weight loss diets. A handful of walnuts a day helps reduce guts and lose localized fat in that area.
There are studies that show that eating 30 grams of walnuts daily for 12 weeks helps to improve serotonin levels, reduces the feeling of hunger, decreases blood sugar levels and abdominal fat.
Its high content of omega 3 and polyphenols are responsible for the benefits of walnuts in people with obesity. However, despite its high calorie content, its nutritional value and consumption in small amounts on a daily basis can improve cardiovascular risk factors.
The recommended portion to include in the diet is a handful of between 3 and 5 walnuts, which we can take at breakfast, as a healthy snack, in salads or in a sauce.
