Walnuts are one of the foods rich in calories and many useful nutrients, it is one of the healthiest foods in the world, the nutritional benefits of walnuts force us to say that it is a really integrated food, it is full of healthy fats, fiber, vitamins and minerals, and scientists have paid much attention to it during the past fifty years.
1 Walnuts are a plant source of omega-3
Walnuts have a high percentage of omega-3 fats more than the rest of the nuts, called omega-3 fats that come from a plant source, such as walnuts, with alpha-linolenic acid (ALA), and these fats are considered essential fats in the body, that is, they must be eaten every day in the diet, and recent studies have shown that every gram eaten of ALA daily reduces the risk of death from heart disease by 10%. Therefore, it can be said that one of the nutritional benefits of walnuts is that they are a rich source of omega-3 fats, which reduce the risk of heart disease.
2 Walnut nutritional benefits for inflammation
Did you ever know that the compounds and phytonutrients in walnuts prevent oxidative stress and inflammation?
Inflammation is known to be the main cause of many chronic diseases, including:
Heart disease.
Type II diabetes as well.
Alzheimer’s disease too.
Cancer .
The nutritional benefits of walnuts stand out here, as there are certain components in walnuts that protect the body from exposure to inflammation and oxidative stress, including:
Omega-3 fats.
Magnesium too.
Arginine amino acid.
In addition to a subgroup of polyphenols called agitanin, this substance is broken down in the gut by the beneficial bacteria found there into compounds called urolithin that protect the body from inflammation.
3 Walnut nutritional benefits for the intestines
We all know that a healthy intestine is one that contains beneficial bacteria and germs, and its owner enjoys good general health, while a intestine that contains an unhealthy composition of microbes and bacteria, its owner is likely to develop several diseases, including:
Infections.
Intestinal diseases too.
Diseases anywhere in the body.
Obesity as well.
Heart disease too.
Cancer.
Here comes the nutritional benefits of walnuts to prevent the problem of bacteria and bacteria of the intestine that is not good, as it supports general health and promotes the work of microbes, any of the nutritional benefits of walnuts or walnut peel is that it not only nourishes the body, but the beneficial bacteria that live in the intestines of the human body as well, which generally protect it from diseases.
4 Walnut Health Benefits for Cancer
This information is currently uncertain, but it is under study, and it could be a light of hope in the future for cancer prevention.
One of the nutritional benefits of walnuts is that it is a very rich plant source of a substance called “Elagitanin polyphenols” One of the tasks of this substance is to convert gut microbes and bacteria into compounds called “urolithenes”, the latter compounds have anti-inflammatory properties in the intestine, and thus reduce the likelihood of several cancers, such as:
Colorectal cancer.
Breast cancer.
Cancers such as prostate cancer.
On the other hand, eurolythins work similarly to the work of hormones in the body, blocking the hormone receptor in it, thus protecting the body from developing cancers directly related to hormone imbalance, especially breast and prostate cancer.
Walnut Nutritional Benefits for Weight Management
It can be said that walnuts with their nutritional benefits are the best vegetarian key to curb appetite for food, and although they are high in calories, the energy extracted from them is 21% less than expected based on their nutrients. The nutritional benefits of walnuts for weight control can be summarized as follows:
Walnuts help to adjust appetite and not crave food for a long time.
Drinking juice made from about 1.75 ounces (48 grams) of walnuts once a day for five days reduces appetite and hunger, compared to another drink that equals calories and nutrients as well.
After 5 days of drinking walnut juice, an area of the brain will finally be stimulated, which works to resist food signals, where you will not feel the appetite towards it whether you smell the delicious food with your nose or see it with your eyes.Read more about benefits of almond .
5 Walnut nutritional benefits for diabetics
According to the above, one of the nutritional benefits of almonds is that it reduces weight, which in turn leads to the prevention of many diseases associated with obesity or overweight. On top of these diseases is the common disease: type II diabetes, which affects humans as a result of high blood sugar. On the other hand, one of the nutritional benefits of walnuts for diabetics, that the consumption of walnuts in specific amounts may help control blood sugar through mechanisms that have nothing to do with weight loss or fitness in general. For those suffering from type II diabetes, consuming a tablespoon of cold-pressed walnut oil daily for 3 months is very beneficial, as it does:
Lowering blood sugar by 8 percent.
Hemoglobin A1C (average blood sugar for 3 months) was also reduced by 8 percent.
Finally keep the weight intact without increasing or decreasing.
6 Walnut nutritional benefits for pressure
One of the nutritional benefits of walnuts is that eating one ounce (equivalent to 28 grams) of nuts per day, including walnuts as part of a heart-healthy diet may help improve blood pressure, as low pressure when high is very necessary, because high blood pressure is the main cause of heart disease and stroke as well. Walnuts can be eaten by hypertensive patients or healthy people when exposed to stress or fatigue.
7 Walnut nutritional benefits for the elderly
It is known that aging has consequences that no one can escape, including poor physical performance, which is a real dilemma for the elderly, who are looking for ways to enhance physical performance and continue to move and take care of themselves without help from anyone. One of the most helpful things in this case is to follow a healthy eating habit, and here the nutritional benefits of almonds come out, following a healthy diet as walnuts are an essential part of it, and it also has many benefits, including reducing the risk of deficit in the body to 13%. This may be surprising because walnuts are a rich source of calories, but on the other hand they contain plant compounds that help support physical performance with age, including:
Multivitamins.
Mineral salts too.
Dietary fiber.
Fat .
8 Walnut nutritional benefits for the brain
Walnut nutritional benefits for the brain
Have you ever noticed that a walnut is very similar to the shape of a human brain? Some may think it’s a coincidence, but the truth is quite the opposite. In fact, this is no coincidence, as studies have proven that walnuts actually have nutritional benefits for the brain!
Walnuts contain nutrients that help protect the mind from harmful infections, and also support brain function well with age, and these elements are:
Polyunsaturated fats.
Polyphenols also component.
Vitamin E or E
Since walnuts are rich in all these elements, the benefits of walnuts for the brain can be summarized as follows:
Improvement in learning skills and memory.
Reduce feelings of anxiety as well.
It also increases the speed of information processing.
Finally increases mental flexibility.
Although these results are encouraging, more studies are needed to test the effect of walnuts on human brain functions, thus giving confirmed facts about the benefits of walnuts.
The benefits of walnuts for men
The nutritional benefits of walnuts are not limited to their shell or to diabetes and the brain only, but their nutritional benefits have also been proven for men, as walnuts have proven their ability to increase orgasm and sexual desire as well, for healthy men, and then the ability to establish a successful marital relationship. Men can take advantage of the nutritional benefits of walnuts to solve their sexual problems by eating a mixture of nuts daily for 14 weeks. It is also not difficult to make this one-ounce mixture, of which walnuts occupy the highest percentage. This mixture consists of:
50% walnuts.
25% almonds.
25% hazelnuts.