The walnut is the fruit of the walnut tree whose semi-oval shell with small fissures is responsible for protecting a dry yellowish cream-colored pulp, distinctive for its peculiar irregular shape similar to a brain.
The nutritional composition of this dried fruit is varied, where its high content of polyunsaturated fatty acids and fiber stands out, also highlighting its contribution of fatty acids, omega 3, vitamin E, B1, B3 and B6, being also an excellent source of minerals, such as: iron, zinc, phosphorus, potassium and magnesium.
Nuts are usually eaten as part of a snack , and are also used as special ingredients in certain desserts, salads, and granolas . Below we share an interesting article, where you can learn about some of the most important reasons to include nuts in your daily consumption.
Health benefits of walnuts
The multiple properties of walnuts will make you want to consume them daily, being a dried fruit incorporated into the Mediterranean diet for its antioxidant qualities that benefit the proper functioning of the systems that make up the human body.
1. They strengthen heart health
The high contribution of antioxidants that walnuts contain decreases the chances of suffering from cardiovascular diseases, since their consumption benefits the reduction of cholesterol in the blood.
Note: A study published in the Costa Rican Journal of Public Health (1) , indicates that with just the consumption of this unique fruit you can strengthen the health of your heart, thanks to its cardioprotective properties and its high contribution of healthy fats for the body. human.
2. They contribute to proper brain function
The omega 3 content of walnuts favors the production of serotonin , the neurotransmitter responsible for the feeling of happiness, as well as promoting and developing memory strengthening and reducing the risk of degenerative diseases such as Alzheimer’s.
Tip: With only the consumption of 4 to 6 nuts a day, you will be able to obtain the necessary amount of their nutritional values.
3. They strengthen the immune system
Among the benefits of walnuts, its contribution of vitamin E stands out, which is essential to maintain an optimal immune system , so it can defend your body against the different viruses and bacteria found in the environment, in addition its antioxidant property will maintain raise your defenses
4. They promote intestinal transit
Including nuts in your diet will reduce the risk of constipation , since it contains 7 grams of fiber per 100 grams of nuts, thus helping you to improve intestinal motor skills naturally.
5. They fight oxidative damage
One of the most outstanding properties of walnuts is their contribution of antioxidant polyphenols , these are responsible for eliminating free radicals from the body, thus improving the health of cells while benefiting the different metabolic cycles that the body constantly performs.
6. They promote muscle recovery and relaxation
The combination of antioxidants, together with omega 3 and the different minerals that walnuts have, guarantee a lower risk of suffering from pain and muscle atrophy, especially in people who usually do physical activities on a daily basis. In addition, this nut has anti- inflammatory properties necessary for the muscle health.
7. They help control appetite
The consumption of walnuts gives you 611 kcal per 100 grams, together with the ability they have to send signals to the brain that increase the feeling of satiety.
You should know: The healthy fats that walnuts have and their quality that lowers blood cholesterol levels make them the ideal snack if you want to control your weight or reduce your appetite.
8. They improve sleep quality and mood
Sleeping and resting correctly is one of the key points to maintain a good mood, you can achieve this with the consumption of nuts thanks to its contributions of melatonin (sleep hormone), serotonin and magnesium that will help you fall asleep quickly.
To highlight: An article published by the Journal of Neurology (2) , details that the tryptophan conversion process results in the production of melatonin and serotonin, the essential hormones for better quality sleep and benefit the mood of women. people.
- Walnuts are nuts from the walnut tree, they have a hard shell that surrounds the edible content of cream color and shape similar to that of a brain.
- Walnuts are rich in antioxidants, vitamin E and group B, in addition to having minerals such as iron, potassium and magnesium in good amounts.
- Walnuts have been included in the Mediterranean diet for their contribution of healthy fats and their ability to reduce blood cholesterol levels.
- They have a satiating effect that reduces appetite and at the same time its great contribution of fiber improves intestinal transit.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.