The benefits of walnuts, which are easily accessible, can be stored for a long time, can be added to foods differently and easily added to the daily diet, do not end with counting.
Walnut, which is full of rich components such as vitamins and minerals, has many health benefits. Walnut, which is an easy food in terms of cultivation, is also one of the foods that can be stored for a long time because it does not experience conditions such as spoilage.
Walnut, which is often preferred as a snack, plays a role in important issues such as brain and heart health.
Whıch Fatty Acıds Does Walnut Contaın?
Walnut is particularly effective on brain and heart health. It also contributes to the reduction of cholesterol. 2 whole walnuts are considered as 1 change of fat and are 45 calories.
One of the most important points that makes walnuts healthy is the type of oil it contains. There is a significant amount of omega-3 fatty acids in the content of walnuts. Omega-3 fatty acids are in the group of polyunsaturated fatty acids. Omega-3 fatty acids are essential fatty acids.
There are three types of omega-3s. These are ALA (Alpha-Linolenic Acid) found in oily plant foods such as EPA (Elucosapentaenoic Acid) and DHA (Docoaexaenoic Acid) walnuts, which are abundantly found in fish and seafood.
What Are The Benefıts Of Omega-3?
It helps regulate blood triglyceride levels.
It has a protective effect against cancer. It is especially effective on breast, colon and prostate cancer.
It is effective against fatty liver.
It has been observed that if consumed regularly, it reduces the symptoms of depression and anxiety.
It has pain relieving properties. It is particularly effective on menstrual pain.
It is effective on attention deficit and hyperactivity.
It is important for baby development during pregnancy.
It has positive effects on dementia and Alzheimer’s. It strengthens the memory.
It regulates blood pressure. For this reason, it is a heart-friendly oil.
In terms of other vitamins and minerals in walnut content; It is rich in folic acid, vitamin E, iron, phosphorus, magnesium, potassium and zinc.
The benefits of walnuts on human health have positive effects on cardiovascular health thanks to the omega-3 it contains.
Since it contains high amounts of fiber, it allows the digestive system to work regularly. It also helps to lose weight by giving a feeling of satiety.
It is effective on intestinal health and prevents constipation.
It helps to remove toxic substances from the body.
It strengthens the immune system.
It is effective on bone and dental health.
How Much Walnut Should Be Consumed Per Day?
Although walnuts are from the healthy fat group, attention should be paid to their amount, as they may cause weight gain if consumed too much.
Consuming 3-4 walnuts in 1 day meets a significant portion of the daily omega-3 need.
Walnut can be consumed in cachectic cases such as anorexia and cancer. Since its volume is small and its energy is large, it will be consumed easily by not disturbing the stomach, and it will provide energy by giving a feeling of satiety.
Walnut is a fat change food. Therefore, it is beneficial to consume in a controlled manner. You can maintain the balance by consuming 2 whole olives instead of 4-5 olives at breakfast.
You can diversify your consumption of walnuts by adding walnuts to your salads instead of oil, consuming them with fruit in your snacks, and using them instead of oil in your healthy recipes.
Effects Of Walnut On Cholesterol Heart-Vascular Health
Walnuts play a very important role in controlling cholesterol, raising HDL and lowering bad cholesterol LDL.
It has been revealed that it reduces LDL cholesterol (approximately 9-16%) and blood pressure (diastolic blood pressure approximately 2-3 mm hg), which are known as bad cholesterol among the people, which are two important risk factors in cardiovascular diseases.
In studies conducted in recent years, characteristics such as unsaturated or saturated fatty acids in walnuts, essential fatty acid and cholesterol content are emphasized.
Thanks to the omega-3 fatty acids it contains, it helps to increase the ratio of HDL cholesterol to the ratio of LDL cholesterol.
Prebiotics and probiotics are very important for gut health. There are many studies on the positive effects of walnuts on the intestinal microbiota.
Walnut positively affects the development of beneficial probiotic bacteria in the intestines due to the beneficial fatty acids in its structure and the fiber in its thin shell. It also contributes to intestinal health by showing a prebiotic effect with polyphenol compounds in walnuts.
In one study, consumption of 43 grams of walnuts for 8 weeks has been shown to improve intestinal health by increasing probiotic and butyric acid-producing species in the intestines.
What Are The Benefıts Of Walnut On Weıght Loss?
Walnuts accelerate the burning of fat and shorten the weight loss process. Although it shortens your slimming time, it helps you lose weight in a healthy way thanks to the omega-3 oils it contains.
Since walnut is a nutrient rich in vitamins and minerals, it will keep you strong during the slimming process and help protect you from diseases by making the body still resistant.
In addition, since walnuts are very high in energy, they allow you to lose weight by getting ahead of your excess calorie intake.
One of the biggest benefits of walnuts for weight loss is that it keeps you full. Thanks to the fibers it contains, it ensures that you do not get hungry for a long time and also helps to regulate your digestive system.
Another of the benefits of walnuts is that it normalizes your blood sugar levels. The blood sugar kept in balance prevents you from getting hungry suddenly and prevents excessive consumption.
Nutrıtıonal Values Of 100 Grams Of Walnut:
- I (µg) CHO (g) Na (mg) Vit. A (µg)
- 3 6,1 0 4
- F(µg) Protein (g) K (mg) Vit. C (mg)
- 0 16.1 444 0
- Fe (mg) Fat (g) P (mg) Vit. B³ (mg)
- 2.8 70.6 320 4.6
- Mg (mg) Calories (kcal) Ca (mg) Fiber (g)
- 140 714.4 87 4.6