Health benefits of walnuts |
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Not only do walnuts taste good, they give us a tremendous amount of energy and offer many health benefits.
The Greeks called them "Jupiter’s fruit", considering walnuts as a food fit for the gods.
Since ancient times walnuts have been mentioned in connection with intellectuality - the fruit has the shape of the human brain!
All nuts are good for health, but compared to other nuts, walnuts contain twice the amount of antioxidants.
There are about twenty types of nuts. The two most popular types are Persian walnut (Juglans regia), which originated in Asia and the Far East, and black walnut (Juglans nigra) which is native to North America.
Today, nuts are grown from areas of the South East Europe to Japan, and in some parts of Canada, California and Argentina.
The fruits of all nuts are edible, but the nuts that you can buy in stores are mostly fruits of the Persian walnut.
It takes 15 years for a tree to grow and start bearing fruit. The average tree produces walnuts for 45 years.
Walnut - a treasury of health
Walnut is an incredible source of valuable nutrients.
It contains antioxidants, high-quality fatty acids, iron, calcium, magnesium, phosphorus, zinc, manganese, selenium, vitamins B, E and K.
Only 30 grams of nuts a day can significantly improve your health.
1. Protects heart health
Regular consumption of nuts significantly reduces the risk of heart disease.
Walnuts contain high amounts of alpha-linolenic acid. It is a kind of omega-3 fatty acid that is found only in plants and plays an important role in maintaining heart health.
Alpha-linolenic acid protects against inflammation and hardening of the blood vessels, reducing the risk of heart attack and normalize the blood pressure.
It is important for cognitive abilities and normal development of the organism.
According to the study published in the American Journal of Clinical Nutrition, eating nuts reduces LDL cholesterol and increases good cholesterol levels.
2. Prevents breast and prostate cancer
Walnut contains large amounts of antioxidants and anti-inflammatory substances, so it is no wonder that it has a significant effect in preventing cancer.
Research conducted at Marshall University School of Medicine in West Virginia confirms that phytosterols and antioxidants in walnuts may prevent breast cancer.
A new study confirms that walnuts also affect prostate cancer.
3. Protects against diabetes
Monounsaturated and polyunsaturated fats found in nuts help maintain normal levels of insulin in the blood.
Research conducted at the Harvard School of Public Health found that women who consumed 30 grams of nuts five times a week had a 30% lower risk of developing type 2 diabetes.
4. A rich source of antioxidants
Walnut contains a large number of phytonutrients such as ellagic acid, melatonin, vitamin E, polyphenols and carotenoids - all of these substances are used as antioxidants.
These compounds can help your body fight aging, cancer, neurological diseases and inflammation.
5. Improves brain functions
High amounts of omega-3 fatty acids in walnuts make it a great food for the brain.
Nearly two-thirds of Americans suffer from the deficiency of omega-3 fatty acids.
Lack of these compounds may adversely affect the proper functioning of the brain.
A study at Purdue University found that children with insufficient intake of omega-3 fatty acids have difficulties in learning and behavior.
6. Relieves stress
Walnut is a rich source of omega-3 fatty acids.
It is known that omega-3 helps in reducing symptoms of depression, hyperactivity, and Alzheimer's disease.
Walnut oil and its oil contribute to reducing stress levels and lower high blood pressure caused by stress – according to the publication in the Journal of the American College of Nutrition.
7. Helps with insomnia
Do you have problems with insomnia? Avoid taking sleeping pills, because many of them have side effects.
Instead, eat five nuts after dinner, because they allow for a peaceful sleep.
8. Nourishes the skin
Walnut oil protects the skin and restores a youthful appearance. It is used in many products for skin care and as a massage oil.
Vitamin E found in nuts is also very good for the skin.
9. Reduces inflammation
Omega-3 fatty acids in walnuts have anti-inflammatory effect, which reduces the risk of vascular disease, heart attack, stroke, hypertension, colon, prostate and breast cancer.
25 grams of this fruit supplies you with 90% of the daily dose of high-quality fatty acids.
Buying, storing and application of walnuts
If you are buying walnut in bulk (shelled), be sure to pay attention to its color and smell.
Walnut has a large percentage of fatty substances that quickly become rancid. If you scent a strange smell, do not buy walnuts.
If you are buying packaged nut kernels, check the expiration date and country of origin. The kernels should not be very broken, but should be in the form of half and quarter.
Store walnuts in a cool, dry place. If you do not plan to use it for a certain time, store it in the refrigerator or in a freezer.
You can eat walnuts on their own; add them to fruit or vegetable meals, use them for dressings, in sauces, ice cream, cakes etc.
But, you will receive the most nutrients from walnuts that were not thermally processed and that was soaked in cold water for several hours before consumption.
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