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Walnuts are rich, crunchy, fragrant, and most importantly, packed with nutritional goodness for the body. Incorporating walnuts into your daily diet can help prevent several diseases related to heart, kidneys, diabetes... Explore in detail the benefits of this type of nut for health with Mytour Blog.
Nutritional Value of Walnuts
Walnuts are nuts rich in nutrients for health, especially with a rich content of healthy fats accounting for up to 65% of their weight. These are monounsaturated fats, polyunsaturated fats, and Omega-3 fatty acids, providing substantial energy for the body. However, they don't make you gain weight; instead, they induce a long-lasting feeling of fullness, thus effectively aiding weight loss. With 30 grams of walnuts, you get:
- Calories: 185,
- Water: 4%,
- Protein: 4.3 grams,
- Carbohydrates: 3.9 grams,
- Sugar: 0.7 grams,
- Dietary fiber: 1.9 grams,
- Fat: 18.5 grams.
Moreover, walnuts also contain abundant fiber, vitamins, and essential minerals for the body such as Calcium, Iron, Magnesium, Copper, Manganese, Phosphorus, Folic acid, Vitamin B6… Additionally, this type of nut contains various bioactive plant compounds like Ellagic acid, Catechin, Melatonin, Phytic acid… These are beneficial compounds for health such as antioxidant properties, reducing the risk of heart disease, cancer…
Walnuts contain numerous nutrients, vitamins, and essential minerals for the body (Source: Internet)Health Benefits of Walnuts
With its high nutritional content, walnuts bring many health benefits. Among them, we must mention 9 common uses of the nut such as:
Good for heart health
According to the FDA (U.S. Food and Drug Administration), walnuts can improve heart health. The Omega 3 content in nuts can prevent blood clotting, the main cause of heart attacks. Additionally, fiber supports reducing bad cholesterol, reducing the risk of arterial plaque buildup, thus providing excellent protection for the cardiovascular system.
Walnuts rich in Omega 3 are good for cardiovascular health (Source: Internet)Helps prevent cancer
This type of nut contains antioxidant compounds that can prevent the growth and spread of cancer cells. Therefore, supplementing walnuts in the diet along with a healthy lifestyle will be an effective measure in preventing this dangerous disease.
Effect of preventing the development of cancer cells from walnuts (Source: Internet)Beneficial for brain health
DHA and Omega 3 are essential nutrients for brain function. Walnuts contain a relatively high amount of Omega 3, 8% -14% of total fat content, making them highly nutritious for the brain. Additionally, Polyphenols and Vitamin E have antioxidant properties, improving memory decline and enhancing flexibility in older adults.
Walnuts help improve memory and mood in older adults (Source: Internet)Protecting Bones and Joints
As age increases, Calcium density decreases, leading to weakened and degenerated bones and joints. Minerals, especially Calcium found in walnuts, help strengthen bones and joints. Regular consumption of these nuts helps prevent mineral deficiency in bones.
Minerals found in walnuts help prevent mineral loss in bones (Source: Internet)Prevent Kidney Stones
According to scientists, consuming walnuts in moderate amounts can help prevent gallstones. A study conducted on over 80,000 people over 20 years came to this conclusion. Furthermore, research from a university in China suggests that Folic acid supports the treatment of mild to moderate chronic kidney disease in individuals with mild to moderate kidney failure. Walnuts contain Folic acid, so consuming walnuts helps reduce the incidence of kidney inflammation.
Reducing kidney inflammation and kidney stones by consuming walnuts properly (Source: Internet)Supporting the Development Process of Young Children
Walnuts are nuts that contain more Omega 3 than any other type of nut, which is beneficial fatty acids for the brain development of fetuses and young children. Brain development enhances children's intelligence, quick understanding, and comprehension. Additionally, minerals and vitamins such as L-Arginine amino acid, Phosphorus, and Vitamin E are essential nutrients in the overall development process of children.
Walnuts are good for both fetuses and young children (Source: Internet)Effects of Walnuts: Improving Sleep Quality
Melatonin in the body helps you fall asleep easily; if this substance is not produced or produced too little, it will make you have difficulty falling asleep and not sleep deeply. The components in walnuts provide Melatonin naturally, thereby ensuring complete sleep.
Walnuts help the body produce Melatonin, ensuring you have a good sleep (Source: Internet)Control Blood Sugar Levels
Walnuts are rich in fiber so they are considered low glycemic index foods, suitable for diabetic patients. A small study at the University of Wollongong (Australia) conducted on 50 people showed that the group eating walnuts daily significantly improved insulin levels. This is because the unsaturated fats in this type of nut provide.
Walnuts can reduce insulin levels to stabilize blood sugar (Source: Internet)Good for Gut Health
Walnuts are rich in Polyphenol ellagitannin which, when combined with certain gut bacteria, can form Urolithin compounds. This substance has anti-inflammatory effects on the intestines and colon. Additionally, consuming this type of nut helps increase Butyrate production (a fatty acid that nourishes the gut), thereby protecting digestive system health.
Healthy digestive system with walnut consumption (Source: Internet)Important Considerations When Eating Walnuts
With its high nutritional content, vitamins, and minerals, walnuts bring many health benefits. However, you need to consider some issues after consuming this type of nut:
- If you are allergic to other types of nuts, you need to be extremely careful when eating walnuts. Severe allergies such as anaphylaxis can be life-threatening.
- The high fat content in walnuts can lead to diarrhea, so people with irritable bowel syndrome should also avoid consuming walnuts.
- Due to containing a lot of Phytic acid, it weakens the absorption of iron and zinc. Therefore, when eating walnuts, you need to avoid using these minerals. Or consume them separately for a long time to avoid incompatible absorption.
- Although walnuts are nuts with healthy fats, eating too much can cause weight gain. So, if you are in the process of losing weight, pay attention to the dosage of consumption.
People with irritable bowel syndrome are prone to diarrhea when consuming walnuts (Source: Internet)How to Eat Walnuts Correctly and Effectively
No matter how nutritious a food is, if you don't know how to use it, it won't bring optimal results. So how to eat walnuts properly? Mytour will guide you right here:
- Start with a small amount when you first try this type of nut to see how your body reacts. Some people may be allergic to nuts, experiencing itching, or redness... So, this is also a way to observe your body's response when introducing a new food to your body.
- Walnuts are slightly hard, so chew slowly and thoroughly to protect your digestive system.
- The brown outer shell of walnuts contains many nutrients and a large amount of antioxidants, giving it a slightly bitter taste. However, this is a substance known to be very beneficial to health, so don't try to remove this outer shell.
- Avoid eating nuts in the evening because at this time the digestive system needs rest while walnuts are hard to digest due to their high fat content. Therefore, it can cause bloating, discomfort, affecting sleep.
- Do not eat nuts that are spoiled or moldy. Store nuts in a dry, cool place.
The brown outer shell has high nutritional value, so you should not remove it when eating walnuts (Source: Internet)Frequently Asked Questions
- How many walnuts should I eat per day?
We cannot deny the health benefits that this type of nut brings to us, but that doesn't mean you should overdo it. Consuming any nutrient-rich food excessively not only doesn't bring results but also has adverse effects. If you are just starting out, you should only eat 1-2 walnuts per day, and gradually increase, but the maximum should be only 9 nuts per day.
In summary, walnuts are super nuts with high nutritional value, bringing many benefits to the body. However, you also need to pay attention to the way you use them to ensure maximum effectiveness of this type of nut. Besides, you should choose a reputable seller to ensure food quality and safety. Visit Mytour now to buy high-quality nutritious nuts and cereals at the best prices.
