Did you know that walnuts are one of the most beneficial foods that the British eat? There are many reasons why you should love these little nuts.
One ounce of walnuts contains nearly 20 essential nutrients and vitamins and a variety of phytochemical compounds that may have specific health benefits. The list of potential benefits is never-ending: brain function, heart health, and so much more. That’s why you should start including them more often in your diet. Luckily, there are plenty of reasons why you should love walnuts and add them to your everyday fare. Here are some great reasons to do just that:
FDA U.S. Food and Drugs Administrator: Walnuts include omega-3 fatty acids, which research suggests may help lower cholesterol, prevent heart disease, stroke, and some cancers, as well as reduce inflammation and alleviate inflammatory conditions like arthritis and other mental illnesses like depression.
Walnuts are a great source of omega-3 fatty acids, which may support brain health and cognition in older adults. A review published in PLOS One found that among fish-derived omega-3 fatty acids, alpha-linolenic acid found in walnuts had the strongest association with a reduction in the risk of cognitive impairment and dementia. Other omega-3 fatty acids in walnuts include eicosapentaenoic acid, which may reduce blood pressure, and docosahexaenoic acid, which may support heart health.
A healthy diet rich in plant foods, like walnuts, is important for healthy ageing. This is because our bodies are constantly metabolizing, or breaking down, foods and nutrients to function properly. As we age, our bodies are less able to break down certain nutrients, which can result in health issues, including cognitive impairment and dementia. With an adequate intake of key nutrients, like omega-3 fatty acids, and antioxidants, like vitamin E, we can help prevent cognitive decline and maintain optimal brain health.
Walnuts are a great source of antioxidants, including vitamin E, which may support heart health and immune function. Other antioxidants in walnuts include beta-carotene, lycopene and zinc, which may have benefits, including a reduced risk of certain cancers.
A small study published in The American Journal of Clinical Nutrition found that consuming walnuts for 6 weeks led to significant increases in satiety, feelings of being full, and decreases in appetite.
BBC Good Food: Even though walnuts are high in energy, there is some evidence to suggest that eating them in place of other meals does not result in weight gain. This makes them a perfect snack option for people who are trying to manage their weight.
Like all nuts, walnuts are high in protein and fibre, which can help reduce your risk of heart disease, diabetes and certain cancers. They’re also low in saturated fat and contain more potassium than common fruits and vegetables, which may aid muscle function and reduce cramping and fatigue during strenuous physical activity. Although walnuts are high in saturated fat and calories compared to other foods, they’re also packed with essential nutrients, including manganese, vitamin B6, folate and fibre, all of which may support optimal health. These are just a few of the many benefits of walnuts. That’s why you should start including them more often in your diet.
You can see a walnut recipe to enjoy it from here Coffee and walnut cake recipe - BBC Food.
Walnuts are a great source of numerous nutrients, vitamins and antioxidants, and they may support brain health and cognition, and reduce the risk of heart disease, and weight loss. Additionally, they may have other benefits, including a reduced risk of certain cancers and muscle soreness and fatigue during strenuous physical activity. That’s why you should start including them more often in your diet. They’re also high in protein and fibre and may reduce your risk of heart disease, diabetes and certain cancers. That’s why you should start including them more often in your diet.
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