Walnuts are a very complete food in terms of nutrients. They are known to be rich in Omega 3but in addition to this nutrient, this nut has so many other benefits for the body.
They are also an ingredient that can be combined in multiple ways in the kitchen. Although it is commonly found in desserts, walnuts are also part of many other savory, home-style and gourmet dishes.
Learn about all the benefits and properties of walnuts.
Adding pieces of walnuts to a salad turns it into a super complete dish. This nut has proven to be a food that benefits the body in different areas, which is why its regular consumption is recommended.
Its most important components are proteins, fats, carbohydrates, fiber, niacin, potassium, phosphorus, calcium, magnesium, iron, Vitamins A, B1, B2, C and E . Thanks to them, walnuts provide properties and health benefits that you should know.
- You might be interested in: “Hazelnuts: 13 properties and benefits of this nut”.
1. Against cholesterol
Walnuts are an auxiliary food to fight bad cholesterol. This is one of its main proven benefits and it is due to its important content of Omega 3 fats. With the consumption of 5 walnuts, 5 times a week, the body could be receiving the amount of Omega 3 fats it needs.the body could be receiving the necessary amount to help prevent the accumulation of bad cholesterol in the veins.
If cholesterol accumulation problems are occurring, the consumption of walnuts can be a great complement to a diet adjusted to the patient’s needs. But if on the other hand what you want is to avoid the presence of cholesterol in the blood, then it is enough to add the consumption of nuts to the regular diet.
2. Helping to combat hypertension
To prevent hypertension and cardiovascular diseases, it is necessary to eat walnuts. As well as the effect that walnuts have on the body to reduce cholesterol levels, the Omega 3 they contain helps to maintain good cardiovascular health and this helps us to maintain a healthy blood pressure. and this helps us to maintain a balanced blood pressure.
Multiple scientific and nutritional studies speak of the benefits of nut consumption for people with a tendency to develop hypertension. Its regular consumption does not cause weight gain and also, thanks to its proteins, it provides energy and satiety, which also helps people to reduce the consumption of other fatty foods.
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3. Food for the brain
Five nuts a day are a powerful beneficial habit for the brain. Thanks to the B vitamins, phosphorus and lecithin contained in this nut, in addition to its Omega 3 fats, walnuts are an ideal food for the brain, walnuts are an ideal food for children and the elderly.. Although also students or people with intellectual work are benefited from consuming them.
In the case of children, walnuts help the brain functions to develop properly, besides helping to strengthen specifically the part of the hypothalamus that is related to memory. For older adults, not only does it help prevent Alzheimer’s, but its antioxidant functions may help minimize the effects of other forms of senile dementia.
4. Beautiful skin
Consuming walnuts helps to have firm, well-toned skin. Because this nut contains antioxidants, vitamin E, vitamin B and vitamin C, it is considered a good food for nourishing the skin and hair. All these nutrients help to accelerate the process of collagen production, which keeps skin and hair young and healthy.
Collagen stops being produced in a normal way after the age of 30.This is why at this age the appearance of wrinkles is accelerated. As well as the brightness, silkiness and life of the hair degrades. Sometimes an external source of collagen does not work or is not enough if you do not consume foods, such as nuts, which promote its production.
Nuts have antioxidant compounds. What these compounds do is to protect the body from free radicals that cause aging and accelerated deterioration of the body’s cells. As a consequence, this leads to diseases related to aging and a deterioration in certain functions of the body.
Although free radical damage attacks at all ages, there is no doubt that in the elderly the deterioration is greater and more accelerated. For this reason the regular consumption of walnuts is strongly recommended for elderly people.. This could help to reduce the development of diseases related to aging.
6. Against depression and insomnia
To avoid or counteract depression and insomnia, it is recommended to consume 5 walnuts a day. The lack of Omega 3 in the body is closely related to the development of depression, insomnia, anxiety and even hyperactivity. So walnuts can provide enough Omega 3 to counteract these ailments.
The recommendation to consume 5 walnuts for 5 days a week is ideal to combat ailments related to brain function.. It is said that the brain also gets exhausted, and consuming foods that directly strengthen it is an effective solution to help maintain its functions.
7. Prevent osteoporosis
Another benefit of nuts is due to their calcium content. Although it is not one of the foods that contains the most calcium, it has a significant amount that benefits the body.. The recommendation is that along with nuts, you should consume an important source of Vitamin D, which is responsible for fixing calcium in the body.
For this reason some people have been inclined to consume nut milk, either homemade or through some companies that have already begun to industrialize it. Fortalecer los dientes y huesos ayuda a minimizar el riesgo de padecer osteoporosis, sobre todo en mujeres mayores de 50 años
- de Souza, R., Schincaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nuts and Human Health Outcomes: A Systematic Review. Nutrients, 9(12), 1311. doi:10.3390/nu9121311.
- . Ros E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652–682. doi:10.3390/nu2070652.
- Bamberger, C., Rossmeier, A., Lechner, K., Wu, L., Waldmann, E., Fischer, S., … Parhofer, K. G. (2018). A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial. Nutrients, 10(2), 244. doi:10.3390/nu10020244.