Walnuts are a healthy, delightful and versatile food, proper both for snacks throughout the day and for salads or other foods of this type. Generous in folic acid, vitamin A, K, choline, magnesium, phosphorus, potassium, calcium, protein, fiber, Omega 3 and 6 fatty acids, yet low in sodium and cholesterol, walnuts are some of the most nutritious nuts.
Also, walnuts carry a significant quantity of alpha linoleum acid, the effectiveness of which has previously been explained in the circumstances of significant disorders, from inflammatory disorders to cardiovascular diseases. In extension to these benefits, improving sleep quality or decreasing the death rate are just some of the benefits of a nut rich food.
If you want to add them in the diet, read here some Walnuts Nutrition Facts and effects of professional research, as well as some contraindications to the eating of nuts.
The benefits of eating walnuts
Walnuts are required in the circumstances of cardiovascular health
To work with optimal parameters, our body requires alpha linolenic acid ALA which is present in hemp, linseed oil, cabbage, spinach, Brussels sprouts and walnuts, eicosapentaenoic acid EPA and docosaic acid DHA, present in fatty fish. . Our body can just partly convert ALA to the other two acids, so we require both types of Omega 3, always changing and modifying the sources.
In addition to these clear qualities of nuts, many researchers have already proved that people who eat nuts daily are 30-50% less likely to heart attacks or the rise of cardiovascular disease. In addition to decreasing cholesterol, Omega 3 fatty acids in walnuts stop blood clotting, they also include another important amino acid, arginine, but also other necessary elements for our health.
Also, added study carried at the Harvard School of Public Health has revealed that when we use important sources of linoleum acid, such as nuts, vegetable oils and seeds, but don't neglect to decrease saturated fat and carbohydrates, the risk lowers dramatically Coronary heart disease.
Therefore, a few of walnuts, consumed everyday and combined into a healthy diet, has a helpful effect on cardiovascular health.
Walnuts reduce the risk of diabetes
Public Health experts wanted to decide how much nut eating can help in the connection of a serious and widespread disease such as type 2 diabetes. After assessing 135,000 people over 10 years, they decided that 2-3 snacks per week with nuts decreased the risk of diabetes by 24%.
Walnuts improve the effectiveness of diets to lose weight
After studying at the Lifestyle Herghelia Medical Center, it was found that the best diet for a person who desires to lose weight or keep fit is generous in vegetables, fruits, cereals, legumes, reasonable amounts of seeds and nuts and only occasionally eggs degreased and dairy products. It shows that such a diet helps us lose about 1 kilogram in a week, starting over time to the growth of important parameters, such as LDL cholesterol, decreased in 19 days by 34%.
But, keep in mind that increasing nuts in your diet isn't the only secret to losing weight. To get the desired results, you should not give up important foods, such as breakfast, and withdraw sweets, sugar, harmful fats, high-calorie foods, etc.
Some investigations show that walnuts can reduce cancer risk.
One approach would be that the consumption of fiber and nuts in youth reduces the risk of breast cancer and can be viewed a natural prevention method. Another recommends that women who ate 28 g of walnuts at least twice a week had a much lower chance of pancreatic cancer than those who did not add them in their diet.
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Also, experts measured the antioxidant action of different types of nuts, assuming that nuts and walnuts are the most faithful and suggested in this regard.
Walnuts reduce the symptoms of oxidative stress
Oxidative stress is one of the main triggers for autoimmune and inflammatory disorders, aging and cancer. This is why, in extension to the administration of vitamins known to decrease this risk, such as selenium, specialists have tried to decide to what extent some foods have the same effect. Well, it shows that walnuts also fall into this class, reducing oxidative stress and reducing the risk of associated diseases. Walnuts undoubtedly influence the associated markers. Read more Health related articles on Trend Health.