When you want to prepare a delicious nut platter while watching a movie, we are sure that you can put a few walnuts in it, because it is one of the most popular types of nuts both in our country and in the world. In addition to being a delicious snack on its own, walnuts are used in many different dishes, salads and desserts because they increase the flavor.
The reason why we love to eat walnuts is not only its taste, but also this nut serves as a superfood for human health thanks to its components. So much so that many nutritionists say that we should eat walnuts on a daily basis, but of course there is a limit to this. Let’s take a closer look at the benefits of walnuts and see the answer to the question of how to consume it.
Let’s start by learning the nutritional value of walnuts and the vitamins they have;
There are 185 calories in a 30-gram serving of walnuts, or about 14 of them. Walnuts are 65 percent fat, 3 percent water, 5-15 percent carbohydrates and 15 percent protein. In addition to vitamins A, E, B1, B2, B6, C, walnuts contain numerous minerals such as omega 3, omega 6, phosphorus, iron, zinc, copper, magnesium, folic acid, niacin and pantothenic acid. They don’t call it a superfood for nothing.
So, how many walnuts should you eat and how should you consume them?
Do not say that it is very useful, let’s go and eat a handful of walnuts every day, because like everything else, too much walnut is harmful. Experts recommend eating at most 5 walnut kernels a day. You can pop them in your mouth like snacks, mix them into a salad, put them in yogurt, put them on fries or lightly fry them as a side dish. Eating in baklava is also an option, but you should not forget the fat, sugar and carbohydrates you will buy.
Let’s come to the most important point; What are the benefits of walnuts?
- It has strong antioxidant properties.
- It has an anti-inflammatory effect.
- Protects gut health.
- It reduces the risk of cancer.
- Keeps diabetes disease under control.
- Regulates tension.
- It reduces the negative effects of aging.
- Protects brain health.
- It reduces damage to the male reproductive system.
- Balances cholesterol.
- It beautifies the skin.
- It makes the sleeping pattern healthier.
- It has a positive effect on general body health.
It has strong antioxidant properties:
Vitamin E, melatonin and polyphenol in walnuts; It is extremely rich in antioxidants. Antioxidant has a positive effect on atherosclerosis caused by bad cholesterol. Its antioxidant properties also prevent damage to the body.
It has an anti-inflammatory effect:
Inflammation caused by infection in our body is the main cause of many different diseases. Components such as polyphenols, omega 3, magnesium, arginine in walnuts allow inflammation to be resolved much more easily. These components also have a positive effect on heart health.
Protects gut health:
Our intestines are like our second brain and therefore it is extremely important for it to function properly. The components in walnuts support the formation of beneficial bacteria in our intestines. Thus, the intestinal microbiota is strengthened and many centers of our body, especially our immune system, become much stronger.
It reduces the risk of cancer:
Of course, we cannot say that you do not get cancer if you eat walnuts, but the polyphenol contained in it reduces the risk of cancer thanks to its anti-inflammatory properties. It is known to inhibit the growth and proliferation of cancer cells, especially breast, prostate and colorectal cancer.
Keeps diabetes under control:
The main cause of type 2 diabetes is obesity. The most important measure that can be taken against obesity is a healthy diet. If people consume walnuts regularly in their nutrition programs, weight control is achieved much easier and numerous diseases, especially diabetes, are prevented.
Regulates blood pressure:
Constantly high blood pressure increases the risk of stroke and brain hemorrhage, as well as cardiovascular diseases. Studies have shown that people who regularly eat walnuts have a 0.65 mmHg decrease in blood pressure.
Reduces the negative effects of aging:
As the age progresses, problems in basic skills such as walking and running begin to appear. The most basic precaution to be taken to minimize these problems is to eat healthy. Walnut, which has plenty of life, healthy oil, vitamins and minerals, will be your most important assistant in this regard.
Protects brain health:
We cannot say that walnuts are similar to the brain and therefore protect the brain, but it is a fact that it protects the brain. The components in walnuts act as a real shield against the inflammation we are exposed to, especially as we age, and they prevent memory loss by keeping the mind flexible.
Reduces damage to the male reproductive system:
Not external damage, of course. The male reproductive system is exposed to oxidative damage over time, and as a result of this damage, sperm production decreases or its quality decreases. The components in the walnut prevent this damage and keep the sperm alive and mobile at all times.
Balances cholesterol:
Walnuts are literally a cholesterol enemy. It not only lowers LDL cholesterol, known as bad cholesterol, but also raises good cholesterol. It also helps maintain vascular health by reducing triglyceride levels.
Beautifies the skin:
The most important friends of our skin are omega 3 and omega 6 oils. As we all know, walnuts are rich in these oils, helping to prevent possible skin disorders. Moreover, it even provides faster healing of surface wounds on the skin.
Makes sleep patterns healthier:
The hormone melatonin, which keeps our biological clock in balance and makes our sleep pattern much healthier, begins to be secreted more unbalanced, especially as we get older. The components in the walnut, on the other hand, have a positive effect on our sleep health, as they regulate the release of hormones such as melatonin.
It has a positive effect on overall body health:
In addition to all these benefits, walnuts; It also has a positive effect on conditions such as kidney stone reduction, diuretic, asthma, cough, anemia, weight gain, menstrual irregularities and hair problems.
Do not forget about the possible harms of walnuts:
There is no known harm to walnuts on their own, but if you are allergic, it can cause fatal reactions. Even if you do not have allergies, if you eat too much, it will make you gain weight because it is fatty, and diarrhea because it is fibrous. Also, not every product is healthy just because it contains walnuts. Even if it contains walnuts, some products may become unhealthy because they are subjected to special processes, and it is necessary to pay attention to them.
In addition to being delicious, we answered the question of what are the benefits of walnuts, which is a complete superfood for our body. What we describe is for informational purposes only. Do not forget that you should get the most accurate and specific information about walnut consumption from a specialist physician, as in all health issues.
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