What are the benefits of walnuts to the body?
Walnut has many properties.
These nutritious nuts have played an important role in the human diet for thousands of years.
Walnuts contain fats such as omega-3 and antioxidants, which are useful for the body compared
to other nutrients. The properties of walnuts include helping improve brain function, preventing cancer and heart disease.
Usually, these nutritious nuts are used as a snack.
Walnuts health benefits infographic
Walnuts have many benefits for the skin and body, which is why most skincare and beauty products contain walnuts because they are rich in nutrients and are effective for beauty, and many shampoos contain walnut extract or oil.
Due to the many properties of walnuts for hair.
Most of the walnuts are fat, which is about 65%.
Also, these nuts have a small amount of protein, which is about 15%, and some carbohydrates.
Many carbohydrates in this nut are stored as fiber.
Walnuts can be considered a very good source of a variety of vitamins and folic acid.
Most of the calories in walnuts and 65% of its weight are fats.
This has made walnuts a high-calorie, high-energy food.
High energy density means that the calories of food are higher than its volume.
Although these nuts are very high in calories and fat, replacing them with other foods in the diet does not cause weight gain and obesity.
Walnuts are richer in saturated fat than many other nuts.
The highest amount of fat in this kernel is omega 6 fatty acid, which is also called linoleic acid.
Walnuts also contain a high percentage of omega-3 fatty acids, known as alpha-linolenic acid.
Eight to 14% of the fat of these nuts is omega 3, it can be said that walnut is the only nut that contains this amount of omega 3 and this fatty acid is part of many properties of walnut.
Alpha-linolenic acid or Omega 3 is useful for reducing inflammation, heart health, and improving blood lipid composition.
It can also be a precursor to omega-3 fatty acids in the EPA and DHA chains, which have many benefits for the body.
Walnuts are planted bioactive, these substances contain antioxidants that are mostly found in the thin brown skin around the walnut.
According to a study conducted on antioxidants of 1113 high-consumption foods, walnuts ranked second.
Health benefits of walnuts
Other herbal ingredients in this nut are:
Catechin has many properties and it is a flavonoid.
The benefits of this substance include its properties for heart health.
Many of these antioxidants are found in walnuts, ellagic acid has a lot of similar compounds such as alginate.
This herbal supplement can reduce the risk of heart disease and cancer.
This hormone helps a lot in regulating the body’s biological clock.
This very powerful antioxidant can reduce the risk of heart disease.
This acid is also known as phytate.
Phytic acid can disrupt the absorption of some minerals such as iron and zinc in the digestive tract.
This amazing nut is very good for the health of the body.
Reducing heart disease, improving brain function, and preventing cancer are some benefits of walnuts.
Many studies have shown that eating these nuts helps a lot in brain function.
One of the most important properties of these nuts is that they can partially prevent brain deterioration and depression caused by weight gain.
An 8-week study of 64 healthy young people found that walnuts can improve cognition.
Walnuts, on the other hand, did not show significant improvement in nonverbal reasoning, mood, and empowerment.
In another study, older mice were given walnuts for 8 weeks.
Because of this study, the treatment of age-related injuries was visible on the brain.
The reason for these changes can be attributed to the high amount of antioxidants and omega-3 fatty acids in walnuts.
Heart disease is a chronic disease of the blood vessels and heart.
In many cases, heart disease can be prevented by having healthy living habits such as eating brains.
Walnuts are no exception to other nuts.
Various studies on the properties of walnuts show that walnuts reduce the risk of heart disease for many reasons, such as: lowering bad cholesterol (LDL), reducing inflammation, improving the function of blood vessels by reducing the possibility of plaque formation in blood vessels …
It seems that the effects of walnuts on heart health are due to the type of fat and the high level of antioxidants in it.
The cause of cancer can be attributed to the abnormal growth of cells.
You can prevent many cancers by eating a healthy diet, avoiding an unhealthy lifestyle, and exercise habits.
These nutritious nuts can play a critical role in anti-cancer diets due to their beneficial plant compounds.
Walnuts contain useful plant-based bioactive compounds that have anti-cancer properties.
Gamma tocopherol, phytosterols, omega-3 fatty acids, ellagic acid, polyphenols, various antioxidants, and similar compounds are some beneficial plant compounds in walnuts.
The amount of activity in antioxidants in walnuts is more than other common nuts. This is due to the high content of melatonin, vitamin E, and other plant compounds called (polyphenols).
Polyphenols are mostly found in the paper shell on the sides of the walnut kernel.
Preliminary studies show that eating walnut-rich meals can prevent oxidative damage caused by bad cholesterol (LDL) after eating.
However, a meal with refined fats did not have such an effect.
This property of walnuts is important because badly oxidized cholesterol can accumulate in the arteries and increase the risk of atherosclerosis, which walnuts can prevent.
According to research, high levels of beneficial bacteria in the gastrointestinal tract have a positive effect on gastrointestinal health and general health.
The combination of unhealthy bacteria in the gastrointestinal tract can cause inflammation and disease in the gastrointestinal tract and other parts of the body.
As a result, the risk of obesity, cancer, and heart disease increases.
The food you eat can have a significant effect on gastrointestinal bacteria.
Consumption of walnuts is one of the ways that help the health of beneficial bacteria in the gastrointestinal tract and thus the health of the whole body.
In one study, when 194 healthy people ate 43 grams of walnuts a day, the number of beneficial bacteria in their digestive tract was higher than when they did not eat walnuts.
Walnut consumption could also increase butyrate-producing bacteria in these people.
Butyrate is a type of fat that helps strengthen and keep the digestive system healthy.
Walnuts are one of the best sources of copper.
Excessive copper deficiency can reduce bone mineral concentrations and increase the risk of osteoporosis. Osteoporosis is a disease that causes the bones of the body to become thinner and their density to decrease, thus increasing the risk of fractures.
The copper in walnuts plays an important role in maintaining collagen and elastin.
These two are the main structural components in the body.
Without enough copper, the body can not repair damaged connective tissue or collagen, which helps build bones.
This phenomenon causes various problems such as joint dysfunction.
Walnuts contain a lot of manganese. Another mineral found in walnuts is magnesium.
Magnesium is essential for bone formation and helps absorb calcium in the bone. While the amount of copper in manganese and copper supplements may be excessive, getting these minerals through natural foods helps keep bones healthy and safe.
Manganese, along with calcium and copper, can help prevent osteoporosis.