Walnuts should be part of your regular for they are considered to be a superfood, due to the high content of healthy fats along with the numerous health benefits they provide. These foods comprise anything from almonds and pistachios to peanuts and walnuts.
This article will let you know how walnuts can improve your health in numerous ways. Walnuts are so abundant in various vitamins and minerals, that only a handful of these will suffice until your next meal.
Some of these include the following:
- antioxidants
- vitamin E
- omega-3 fatty acids
- polyunsaturated fats
- phenols
As previously stated, walnuts are excellent for your health, as they provide you with a number of health benefits:
Stronger heart:
Eating walnuts regularly can significantly improve your heart health. Walnuts possess a high quantity of antioxidants, which are essential for fighting free radicals that lead to heart disease and degeneration.
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Dr. Penny Kris Eterton in one study explains “Only by consuming a handful of walnuts or walnut oil for four days in a week you can significantly reduce the risk of heart disease.”
In this study is also mentioned that a handful of walnuts or 3 tablespoons of walnut oil, (51 ml) will improve the condition of your blood vessels within 4 hours.
Brain protection against age-related degeneration:
The omega-3 fatty acids are also extremely beneficial against cancer, ADHD, and depression. Moreover, the regular consumption of these nuts has been related to a decline in Alzheimer’s disease.
People who consume walnuts have lower bad cholesterol levels than those who do not, according to a study in the New England Journal of Medicine.
Lower stress levels:
Walnuts can do wonders for your stress levels, especially if you suffer physically as a result of stress or are prone to reacting strongly to stressful situations. In fact, walnuts can do wonders in these cases as they calm your body’s reaction to stress and help you eliminate the physical side effects of this mental condition more easily.
Stronger hair, skin, and nails:
The nutrients found in walnuts can strengthen your nails, make your hair shinier, and make your skin smoother. Namely, polyunsaturated fats and omega-3 fatty acids give amazing results for your appearance.
Weight loss:
Polyunsaturated fats, which are found in walnuts are crucial for proper body function because they prevent arteries from clogging and negative health effects like saturated fats. In addition, polyunsaturated fats reduce unhealthy cravings and keep you full for longer.
Therefore, walnuts should be an integral part of your diet, due to their numerous important benefits. You can eat them chopped in your salad, as a side dish, or you can enjoy them as a snack.
However, apart from their high beneficial effect, it’s advisable that you don’t go over the border with them for they are high in calories and fat. Only 5 walnuts on a daily basis can provide all the needed nutrients for the day.
Source: www.fhfn.org
Other included sources linked in FHFN’s article:
http://buynongmoseeds.com/eat-5-walnuts-and-wait-4-hours-this-is-what-will-happen-to-you/
http://www.nejm.org/doi/pdf/10.1056/NEJM199303043280902
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99
http://www.besthealthmag.ca/best-eats/nutrition/the-health-benefits-of-walnuts#xBpgB7RZaYMzi4dA.97
Featured image Source: www.fhfn.org
