Walnuts are an incredibly nutritious and versatile food that have been valued throughout history for their health benefits. These little treasures are loaded with essential nutrients that, when consumed daily, can provide a range of benefits. From their nutritional profile to the positive effects they can have on the human body, we take a closer look at why walnuts are a valuable addition to your daily diet.
The nutritional profile of the walnut
Walnuts are dried fruits that come from various types of trees such as walnuts and walnuts from Castile. They have an impressive nutritional profile as they are rich in healthy fats, proteins, fiber, essential vitamins and minerals.
Healthy fats: One of the most prominent characteristics of walnuts is their high content of healthy fats, especially omega-3 and omega-6 fatty acids. These fats are essential for heart, brain, and nervous system health.
Proteins: Nuts are a high quality plant source of protein, making them a great choice for vegetarians and vegans. Proteins are essential for the growth and repair of body tissues.
Fiber: The dietary fiber found in walnuts is good for digestion as it helps prevent constipation and maintains a healthy intestinal environment.
Vitamins and minerals: Walnuts are rich in several vitamins and minerals, including vitamin E, magnesium, phosphorus, copper, and biotin. These nutrients play a key role in various bodily functions, from energy production to tissue formation and bone maintenance.
Benefits of eating nuts daily:
Including nuts in your daily diet can provide health benefits. The following are some of the most notable positive effects associated with regular nut consumption:
Cardiovascular health: Walnuts are known for their beneficial cardiovascular properties. Its omega-3 fatty acids help lower LDL (“bad”) cholesterol and triglycerides in the blood, which in turn reduces the risk of heart disease.
Weight control: Despite their calorie content, nuts can be beneficial for weight control. The combination of protein and healthy fats helps keep you feeling full, which can lower your overall calorie intake throughout the day.
Brain health: The omega-3 fatty acids found in walnuts are essential for brain health. These fatty acids have been shown to improve cognition, reduce the risk of cognitive decline, and improve overall mental health.
Antioxidants: Walnuts contain antioxidants such as vitamin E, which help fight oxidative stress and reduce inflammation in the body. This may have a protective effect against chronic disease and premature aging.
Diabetes: The fiber and nutrients in walnuts help regulate blood sugar levels and improve insulin sensitivity, which is beneficial for people with type 2 diabetes.
Bone health: Minerals such as phosphorus, magnesium and copper present in walnuts are essential for bone health. These nutrients help maintain strong bones and prevent age-related bone loss.
Digestive function: The dietary fiber in walnuts supports healthy digestion and can prevent problems like constipation and inflammatory bowel disease.
Healthy skin: The essential fatty acids and antioxidants in walnuts can promote healthier, more radiant skin by promoting hydration and reducing skin inflammation.
Nervous system health: Omega-3 fatty acids are important components of the cell membranes of the brain and nervous system, which can improve brain function and nerve signaling.
What is the ideal amount of daily intake?
The ideal amount of nuts to consume daily may vary depending on individual needs, health status, and nutritional goals. However, a moderate serving is usually recommended to get the nutritional benefits without exceeding the recommended calories.
A standard serving of nuts is about 28 grams, which is about a handful. This amount provides a good amount of nutrients, healthy fats and proteins without going overboard on calories. Including a serving of nuts in your daily diet, whether as a snack, salad, yogurt, or smoothie, can be an effective way to reap their health benefits.