Walnuts ' nutritional effects , according to a nutritionist

 All the ways this nut can improve your body, plus how your meals and snacks can add more of it.

In cakes, muffins, brownies, and baklava, you may think of walnuts as a dessert ingredient. Yet walnuts are also good for snacking, or for salads, grilled vegetables, whole grains, and hummus as a topping. Walnuts deliver essential nutrients in addition to their crunch and provide science-backed health benefits. Here are some of this good tree nut's top perks.

Walnuts are nutrient-rich

18 grams of solid fat, 4 grams of protein, 2 grams of fiber, almost 50 percent of the daily target for manganese, and smaller quantities of magnesium, iron, calcium, and B vitamins produce one ounce (about a quarter cup, or 14 walnut halves). Manganese is a mineral that promotes healthy bones and is necessary for the development of collagen and the healing of wounds. Walnuts are also made of antioxidants that are known to have
Anti-inflammatory properties that help guard against cancer, heart disease, and neurodegenerative disorders from initiation and development.

They deliver healthy fats

A type of omega-3 fatty acid known to minimize inflammation is alpha linolenic acid, or ALA. More ALA than any other form of nut is found in walnuts. The 2020 research, published in the journal Nutrients, examined the influence of intake of walnuts on omega-3 fatty acids.Profile over a four-week cycle with healthy adults. Researchers observed that the subjects' omega-3 status increased after a month of eating a few ounces of walnuts daily. They have witnessed body weight and body fat decreases, including increases in lean body mass and body water.

Walnuts can help gut and heart health 

According to researchers, bioactive compounds in walnuts can play an important role in altering the gut environment in ways that influence disease outcomes. The addition of walnuts to their diet improved beneficial gut bacteria linked to health effects, including lowered blood pressure and total cholesterol, in a six-week Penn State sample of overweight adults with cardiovascular risk.

They help reduce blood pressure

In a study published in the Journal of the American Heart Association in 2019, researchers observed that they reported greater benefits when study participants consumed whole walnuts than when they ate a diet without walnuts with a comparable fatty acid profile. The findings included a drop in central blood diastolic pressure (the pressure that moves towards the heart),Cholesterol profiles, and positive improvements. Scientists believe the research is an indication of how major cardiovascular benefits can come from a relatively minor improvement in diet.

They can benefit brain health 

According to a study published in The American Journal of Clinical Nutrition in 2020, consuming walnuts can help delay cognitive deterioration in at-risk groups of older adults. Researchers randomly allocated more than 600 older adults to either a walnut diet of 15 percent calories or a walnut-free regulation diet. Although the walnuts had little impact on healthy subjects' cognitive function, brain MRIs had no effect on their cognitive function.That the nuts has a greater impact on persons at higher risk, including heavier drinkers, and those with poorer neuropsychological baseline test scores.

Walnuts offer breast cancer protection

In a study published in Nutrition Science, researchers analyzed the impact of breast cancer development in women, drawing on previous findings in animals. Women with breast lumps were randomly allocated to eat either two ounces of walnuts a day or no walnuts for two or three weeks before surgery in the study.
Compared to those collected when the lumps were removed, original biopsy samples were compared. Scientists discovered that intake of walnuts altered the expression in tumors of over 450 genes in ways that could inhibit cancer development and boost survival rates.

They play a role in weight regulation

Subjects were given smoothies with either walnuts or no walnuts for five days while residing in a regulated clinical trial center on a small trail published in the journal Diabetes Obesity and Metabolism.The addition of walnuts lowered symptoms of hunger and strengthened the control of appetite. The effect of walnuts on satiety may be attributed to modifications to the central nervous system that influence food signals, researchers claim. The transformation could help curb the risk of obesity.

Walnuts can improve male fertility

In the journal Nutrients in 2019, the largest clinical study to date to examine the impact of nut intake on sexual performance in healthy men was released. Researchers observed that over 14 weeks, as part of a Western-style diet, men who consumed about two portions (two ounces) of a nut mixture every day experienced
A big spike in orgasmic activity and sexual appetite. 50 percent walnuts, 25 percent almonds, and 25 percent hazelnuts made up the blend.

More ways to enjoy walnuts

Mix the walnuts with fresh fruit for a nutritious snack, dunk them in melting dark chocolate, or incorporate them into energy balls. At breakfast, add walnuts to smoothies or overnight oats, sprinkle them with black bean or lentil soup at lunch, and use them in recipes such as veggie tacos and dinner stir fry.A plain walnut pesto made from walnuts, pureed with extra virgin olive oil, basil, garlic, salt and pepper, can also be whipped. Drizzle it, toss it with zucchini spirals, or use it as a rich, aromatic salad dressing over roasted vegetables.
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