Walnuts: properties and benefits of this dried fruit

Nuts are a very complete food in terms of nutrients. They are known to be rich in Omega 3, but in addition to this nutrient, this dried fruit has many other benefits for the body.

They are also an ingredient that can be combined in multiple ways in the kitchen. Although it is common for it to be found in desserts, walnuts are also part of many other savory, home-style and gourmet dishes.

Know all the benefits and properties of walnuts.

Adding pieces of walnuts to a salad makes it a super complete dish. This dried fruit 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 about.

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1. Against cholesterol

Walnuts are an auxiliary food to fight bad cholesterol. This is one of its main proven benefits and is due to its significant content of Omega 3 fats.

With the consumption of 5 nuts, 5 times a week, the body may be getting enough to help prevent bad cholesterol from building up 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 walnuts to the usual diet.

2. Helper in fighting hypertension

To prevent hypertension and cardiovascular disease, eat nuts. Like the effect walnuts have on the body to lower cholesterol levels, the Omega 3 they contain helps maintain good cardiovascular health and this helps us maintain a balanced blood pressure.

Multiple scientific and nutritional studies speak of the benefits of walnut 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 foods fatty.

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3. Brain food

Five nuts a day are a powerful beneficial habit for the brain. Thanks to the B vitamins, phosphorus and lecithin that this nut contains, in addition to its Omega 3 fats, walnuts are an ideal food for children and the elderly. Although students or people with intellectual work also benefit from consuming them.

In the case of children, walnuts help brain functions develop adequately, in addition to specifically helping to strengthen the part of the hypothalamus that is related to memory. For older adults, it not only helps 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 a firm and good tone skin. Because this dried fruit contains antioxidants, vitamin E, Vitamin B and C, it is considered a good food that serves to nourish the skin and also the hair. All of these nutrients help speed up the collagen production process, which keeps skin and hair young and healthy.

Collagen stops being produced normally after the age of 30That is why at this age the appearance of wrinkles accelerates. As well as the shine, silkiness and life of the hair is degraded. Sometimes an external source of collagen does not work or is not enough if you do not consume foods, such as nuts, that promote its production.

5. Antioxidant

Walnuts have antioxidant components. What these compounds do is protect the body from free radicals that cause aging and accelerated deterioration of the body's cells. This as a consequence brings diseases related to aging and a deterioration in certain functions of the body.

Although the damage of free radicals attack in all ages, without a doubt that in the elderly the deterioration is greater and more accelerated. For this reason regular consumption of walnuts is strongly recommended to seniors. This could help reduce the development of age-related diseases.

6. Against depression and insomnia

To avoid or counteract depression and insomnia, it is recommended to consume 5 nuts 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 ills.

The recommendation to consume 5 walnuts for 5 days a week is ideal to combat conditions related to the functioning of the brain. It is said that the brain is also depleted, and consuming foods that directly strengthen it is an effective solution to help maintain its functions.

7. Prevent osteoporosis

Another benefit of walnuts is due to its 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 the walnuts, some important source of Vitamin D is consumed, which is responsible for fixing calcium to the body.

For this reason some people have been inclined to consume nut milk, either made at home or through some companies that have already begun to industrialize it. Strengthening teeth and bones helps minimize the risk of osteoporosis, especially in women over 50 years of age

Bibliographic references

• 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.