A few years ago, nuts became among the healthiest foods to introduce into everyday life. And, of all, walnuts and their health properties can be highlighted.
Its intake has been related to better cardiovascular and intestinal health or less cognitive deterioration. But its possible benefits do not end here.
If you want to discover more about its nutrients and how they can help improve health and well-being, we invite you to continue reading the article.
Contents
Nuts and their nutritional properties
Walnuts are a variety of nuts from the walnut, a tree native to Asia Minor and Europe. This fruit has a very particular shape that resembles the human brain. Walnuts are valued for their significant contribution to essential nutrients. They are even classified as healthy food, capable of promoting well-being in many aspects. Coinciding with this study carried out by the Institut d’Investigacions Biomèdiques August Pi I Sunyer (Barcelona), this food provides:- Proteins.
- Fatty acids.
- Fiber.
- Antioxidants.
- Sterols.
- Minerals (sodium, potassium, phosphorus, iron, zinc, magnesium, calcium).
- Group B vitamins and vitamin E.
Walnuts and their 11 health properties
Thanks to all these indicated nutrients, including nuts as part of a healthy diet can have health benefits. We know the most prominent below.1. Walnuts are anti-inflammatory
Walnuts contain an interesting variety of polyphenols, compounds with anti-inflammatory activity that, according to an article published by several researchers from the University of Barcelona, have aroused interest in their study for years. Inflammatory processes, as well as oxidative stress, are at the root of many diseases. These include Alzheimer’s, some types of cancer, or cardiovascular pathologies.2. They help prevent cardiovascular diseases
Among the best-known strengths of walnuts are their beneficial properties in preventing the risk of cardiovascular diseases. According to a study conducted by the National Institute of Food and Drug Safety Evaluation (Korea), this food helps reduce high levels of all types of cholesterol, except the so-called “good cholesterol” or HDL. High cholesterol levels are a risk factor for cardiovascular diseases such as atherosclerosis, heart attack, and stroke. Therefore, by containing healthy fatty acids and fiber, walnuts provide a protective effect.3. They can improve blood circulation
In addition to helping to care for our heart health, walnut seems useful for better blood circulation. This is due to the concentration of Vitamin B3 it contains.
A recent study conducted by the University of South Australia highlighted that the consumption of walnuts and other dried fruits has the potential to improve vascular function. It also relaxes the blood vessels and reduces the possibility of suffering from cardiovascular diseases.
4. They support weight loss
Despite being a high-calorie food, moderate consumption of nuts supports weight loss. Although it is not a fat-burning food, it favors appetite control and could help regulate daily calorie intake. According to a review conducted by Purdue University (United States)5. They improve the nervous system
Polyunsaturated fats, vitamin E, and polyphenols could protect the brain from oxidative and inflammatory damage. For this reason, they would be a positive food for better functioning of neurons and brain activity. Some studies, such as the following developed by several researchers from the University of Karachi (Pakistan), show that the intake of nuts would significantly improve learning and memory and reduce anxiety in rats. Likewise, the data obtained in observations of adult human populations, as supported by the following research published in 2014 by the Nutrition Magazine, denote a better brain function directly related to memory, mental flexibility, and the speed of thinking. Processing.6. They help the immune system.
Nutrients in walnuts, including vitamins B and E, fatty acids, and antioxidants, benefit immune system activity. Therefore, they positively affect their response to the presence of pathogens. As if that were not enough, according to a publication in the journal Nutrients, walnuts contain flavonoids, terpenoids, polyphenols, alkaloids, and sterols. All these substances stimulate the immune system and give the dried fruit some antiviral capacity.7. Liver problems
A liver disease significantly damages the liver, so its functioning deteriorates. Therefore, it is important to know what kinds of foods can help protect this organ.
In this sense, walnuts are worth mentioning since, as this research carried out by the University of Sydney (Australia) highlights, they have a protective effect on the liver against conditions such as non-alcoholic fatty liver disease.
8. They could prevent osteoporosis
Osteoporosis is a condition that decreases bone mass, causing bones to be thin, weak, and brittle. In addition, it should be noted that there is a greater risk of osteoporosis when you are deficient in minerals such as copper, calcium, and magnesium. Walnuts contain different amounts of these minerals and therefore contribute to maintaining good bone health. They even stand out in the list of foods recommended in this study by the University of Illinois to protect bones against the deterioration caused by aging.9. They improve mood
Stress, tiredness, and discouragement are sometimes due to a possible lack of nutrients. As a result, some combat these moments by consuming sweets.
However, walnuts, as well as other dried fruits, are just as effective. Its vitamins, minerals, and antioxidants seem to help improve mood, according to this research carried out in 2016 by the University of New Mexico (United States).
10. They contribute to skin care
To get healthy, smooth, and young skin, you need to get vitamin E, which is abundant in walnuts. Therefore, we can give complete skin care using masks or walnut oil. The vitamin E in walnuts also has antioxidant properties, which help reduce the effects of free radicals on the skin. As a study published in 2019 by Neuronum Magazine maintains, its anti-inflammatory properties help treat skin pathologies such as psoriasis, and it is included in the recommended diet.11. Gut health
Studies exemplified by the following research at the University of Illinois suggest that nut intake may promote a healthier gut microbiota composition. This fact has been linked to better intestinal health, even at a general level.How to introduce nuts and take advantage of their properties
Its versatility could be considered another of the strong points of this dried fruit since they are very easy to integrate into daily life and, therefore, increase the nutritional quality of the diet. The easiest thing is to eat them alone as a snack. A complete snack or snack can be consumed together with a piece of fruit, yogurt, or a bit of dark chocolate. But they can also be used in a large number of recipes and dishes:- In salads, sautéed vegetable dishes or fruit salads.
- Mixed with oat flakes or granola, either with milk or yogurt.
- Crushed to make sauces and various dressings.
- To decorate or enrich some whole wheat bread recipes.
- On toast or vegetables, tortillas are served with lettuce, pepper, tomato, avocado, etc.
- With fresh cheese or cottage cheese and a little honey.