Le nuts are a very popular food; they are tasty, cheap and can be eaten in all types of diets and diets, from vegan to ketogenic.
Despite being high in fat, they bring a number of health benefits; let's find out!
Index
What are walnuts?
Nuts are seeds widely used in cuisines all over the world; they are high in fat and calories and have a hard, inedible outer shell, which must be opened to release the core inside.
The following types of seeds are part of the large family of nuts:
- Hazelnuts
- Brazilian nuts
- almonds
- Cashews
- Macadamia nuts
- Pecans
- Pine nuts
- Pistachios
Peanuts often make it onto this list for similar nutritional properties, but technically they are legumes, such as peas and beans.
Nutritional values
Nuts are highly nutritious; 30 grams of walnuts contain:
- Calories: 173 kcal
- Protein: 5 gr
- Fat: 16 gr
- Carbohydrates: 6 gr
- Fiber: 3 gr
- Vitamin E: 12% of the RDI
- Magnesium: 16%
- Phosphorus and Potassium: 13%
- Copper: 23%
- Manganese: 26%
- Selenium: 56%
Some types contain more nutrients than others; for example, a single Brazilian nut contains 100% more selenium; the carbohydrate content is also different: hazelnuts, macadamia nuts and Brazilian nuts contain 2 g of carbohydrates per 30 g, while cashews almost 8 g.
Benefits
- Antioxidants: walnuts are powerful antioxidants; they help fight oxidative stress by neutralizing free radicals and keeping bad cholesterol under control
- Weight loss: Although considered a high calorie food, research suggests that these seeds aid in weight loss; several studies indicate that the body does not absorb all the fats derived from these seeds, but that a part remains trapped in the fibrous wall of the walnut during digestion
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Cholesterol and triglycerides: Walnuts have beneficial effects in controlling the cholesterol bad and triglycerides; the hypercholesterolemic power of walnuts may be due to their high content of mono and polyunsaturated fatty acids
- Diabetes and metabolic syndrome: metabolic syndrome constitutes a set of factors that can increase the risk of heart disease, stroke and diabetes type 2; eating nuts instead of other high-carbohydrate snacks, helps keep blood sugar and blood pressure in check
- Inflammation: walnuts have strong anti-inflammatory properties and promote healthy aging; these seeds help reduce the state of chronic inflammation, especially in people with diabetes and kidney disease
- High fiber content: this food is rich in fiber, which can reduce the risk of disease, help you feel full, decrease calorie absorption and promote good intestinal regularity
- Heart attacks and strokes: its consumption helps reduce the risk of heart disease and stroke; Eating nuts increases the LDL particle size of cholesterol, increases good cholesterol, and improves the function of the arteries.
And you, how many do you eat a day? Let us know in the comments!
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