2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
It is a pity that this amazing product is not widespread in Central Russia. After all, there are so many useful things in it! For example, even its pulp outwardly resembles the brain, hinting at how beneficial this nut has on the cognitive functions of the body. What else is wonderful about walnuts?
It is believed that the simpler the product, the healthier it is. This is also the case with walnuts. They are rich in plant protein, healthy fats, fiber, antioxidants, and many other vitamins and minerals. Even a small handful of walnuts can replenish the body's daily requirement of vegetable omega-3 fat.
Let's take a look at a few of the top benefits of a walnut.
1. Brain health and development
Walnuts are primarily considered brain food. And in fact, the appearance of a walnut is very similar to the human brain. The omega-3s found in nuts help keep the brain active, while iodine and selenium help ensure optimal brain function. Some research studies have shown that eating walnuts can reduce the risk of inflammation in the brain, and the polyunsaturated fatty acids in the product help prevent age-related brain damage.
2. Cancer prevention
Walnuts have long been known to help reduce the risk of cancer. They contain a large amount of polyphenols and photochemicals with antioxidant properties that protect women from breast cancer, as well as from colon and prostate cancer. Studies have shown that walnuts are rich in anticancer compounds.
These nuts reduce acidity levels in the human body, which in turn leads to a lower risk of cancer.
3. Protection of the heart and cardiovascular system
Containing the omega-3 fatty acid, folic acid, these nuts are also rich in vitamin E. All of these nutrients are very good for the heart. The vegetable fats and dietary fiber found in walnuts help lower so-called “bad” cholesterol and raise “good” cholesterol. Just a small amount of walnuts per day (about 30-40g) is sufficient to reduce the risk of heart-related diseases.
4. Help with diabetes
Walnuts are also beneficial for people suffering from diabetes. They saturate the body pretty quickly without raising blood sugar levels. This helps to maintain it at the proper level, as well as prevent obesity. But eating a lot of nuts is fraught with extra calories and stress on the stomach.
5. Fight obesity
Despite the fact that walnuts contain a lot of vegetable fat, they still help maintain a normal weight. The omega-6 and omega-9 fats contained in these nuts are essential for the body to function properly, and omega-3 fats play a key role in maintaining a person's optimal weight. In addition, the protein and dietary fiber contained in walnuts quickly satisfy hunger and prevent overeating. Some research studies have shown that taking 40 grams of walnuts per day improves endothelial function in overweight and visceral obese people.
6. Strengthening bone tissue
Rich in omega-3s, walnuts are good for your bones too. In addition, they contain minerals such as magnesium, manganese and copper that strengthen bone tissue. Copper plays an important role in maintaining normal collagen levels for bone strength and helps inhibit bone resorption. Magnesium is also a very important component for healthy bones, which is found in nuts. It helps in the absorption of calcium, which is essential for the formation of bone cartilage.
7. Caring for liver health
These nuts contain a large amount of the amino acid I-arginine, which is involved in liver detoxification.
In 2008, the journal Agricultural and Food Chemistry published the results of a study by scientists who found that the polyphenols contained in walnuts prevent liver damage that can be caused by carbon tetrachloride and d-galactosamine. In addition, the vitamin E in these nuts helps reduce the symptoms of obesity-related liver disease.
But it should be added that walnuts are also very tasty. They can be used as a healthy snack or added to a wide variety of dishes, from salads to desserts. At the same time, it is undesirable to abuse nuts, since they have a lot of calories. Everything is useful only in moderation!
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