Walnuts are one of the most commonly consumed nuts, and much of their success is attributed to their reputation as a healthy food. Eating a handful of walnuts every day will provide significant benefits to our heart and immune system, it will help eliminate free radicals that cause aging, it will improve brain functions, memory and skin, among other aspects .
This dry fruit has many nutritional properties and is rich in fiber, so if eaten in moderation, it can also help you lose weight. According to their data, 30 grams of nuts contain 180 calories, 18 grams of fat, 4 grams of protein, 4 grams of carbohydrates, and 2 grams of fiber.
Walnuts are foods rich in antioxidants like omega 3 and omega 6. These provide minerals, vitamins, healthy proteins and carbohydrates that give us energy. Although they contain a lot of fat, they are monounsaturated and polyunsaturated, that is, good fats, and their satiating effect makes us less hungry and therefore eat less.
We have already seen that nuts eaten in the right amount are very beneficial and can even help us lose a few kilos. A study published in the journal Nutrition suggests that consuming a diet rich in polyunsaturated fats, which may not be missing nuts, salmon, tuna or olive oil, may contribute to weight loss.
Despite being a high-calorie food, nuts can help control appetite and maintain a feeling of satiety, which can lead to a decrease in total calorie intake and therefore weight loss.
Some research also suggests that people who eat walnuts excrete up to 20% more fat in their stool than those who don’t eat them, because these nuts cause the body to absorb less fat and pass it more into the intestines. pass in quantity.
Weight loss will happen as long as the intake of nuts is sufficient, as consuming them in excess will inevitably lead to an increase in kilos. And how much quantity of nuts should we eat daily to lose weight? Experts suggest that you should not consume more than 8 nuts per day, that is, between 30 to 35 grams per day.
Walnuts are ideal for breakfast, lunch, snack, dinner or as an appetizer between meals, as eating walnuts can avoid the temptation to kill hunger with other much less healthy snacks.
Main advantages
Some of the many benefits of walnuts for the body are as follows:
He is healthy at heart. Walnuts are rich in omega 3 fatty acids and other nutrients that may help reduce the risk of heart disease. Studies have shown that regular consumption of nuts can lower bad cholesterol (LDL) and improve heart health.
– Help control diabetes. Walnuts may help control blood sugar levels and improve insulin sensitivity, which may be beneficial for people with type 2 diabetes.
Make bones strong. Walnuts are rich in magnesium and phosphorus, two essential nutrients for bone health. Its regular consumption can help strengthen bones and prevent osteoporosis.
– Decrease swelling. Walnuts contain antioxidants and anti-inflammatory compounds that can reduce inflammation in the body. Chronic inflammation has been linked to chronic diseases such as Alzheimer’s, cancer or heart disease.
– Promoting brain health. Walnuts are rich in omega 3 fatty acids, vitamin E and other nutrients that are important for brain health. Regular consumption of nuts may improve memory, concentration and overall cognitive function.
In general, nuts are a very healthy and nutritious food that can provide many health benefits. However, since they are a high-calorie food, it is important to consume them in moderation and as part of a balanced diet.
