Why should we eat walnuts? 9 wonderful benefits of the superfood walnut
Resembling brain structure with its appearance, walnut surprises science with the vitamins, oils and minerals it contains. Why should we eat walnuts? What are the benefits of walnuts? In our article, where you will find the answers to the questions, you will see the wonderful nutritional value of walnuts that improve memory.
Why should we eat walnuts?
The saying “Eat walnuts, open your mind” is really a wonderful feature of walnut. It describes. Because the green shell resembles our scalp, the wooden shell resembles our skull, the membrane of a walnut to our cerebellum and its fruit to our brain. Besides its similarity, we can say that it is the best natural food of the brain. It acts as a shield against diseases for many organs as well as the brain.
Juglans genus from the walnut, walnut (Juglandaceae) family are the edible seeds of the genus trees. Their first appearance is in the Mediterranean region and Central Asia, and they have been among people’s main food for thousands of years. Walnuts are most commonly eaten as nuts (dried or fresh), but can also be used in salads, pastas, soups and baked goods. can be added.
Walnut, rich in healthy fats, fibers, vitamins and minerals, contains high antioxidants.. The walnut skin that surrounds the walnut, vitamin E, melatonin and polyphenol compounds called antioxidant provides feature.
What are the benefits of walnuts?
We will list the 9 most striking features of the walnut with its content.
1. Contributes to brain functions
It may be coincidence that the shape of a walnut resembles a brain, but research shows that this nut can actually be very beneficial for your mind.
In walnut research in animals and test tubes polyunsaturated fat, polyphenols and Vitamin E it is about to included too, oxidative damage and the most ﬂ in your brain Nutrients found that can help reduce.
10 months Alzheimer’s disease In his study, it was observed that mice that received 6-9% of their calories (equivalent to 28-45 grams for humans) from walnuts improved their learning abilities and memory, and decreased anxiety levels.
2.Herbal omega 3 source
In walnuts compared to other nuts significantly highly Omega 3 is found. 28 grams of walnuts, 2.5 grams of omega 3 provides. Omega 3 oil found in plants, including walnuts alpha linolenic acid (ALA) called it, and since it is an essential oil, you have to eat it with food.
Daily average according to nutritionists alpha linolenic acid (ALA) intake is 1.6 grams for men and 1.1 grams for women.
3.Reduces en ﬂ formation
The most acknowledgment, heart diseases, type 2 diabetes, Alzheimer’s disease and cancer underlies many diseases such as and oxidative stress may occur depending on the
The polyphenols contained in the walnut, oxidative stress and in en formation is very successful in combat. Especially elagitannin A subgroup of polyphenols called polyphenols plays an important role in this interaction.
Beneficial bacteria in your gut ellagitannins, the eurolyte that has been observed to fight against en ﬂ formation converts it into a compound called.
4. Necessary for healthy bowels
An unhealthy microbiota The mixture can cause inflammation and disease in your gut or other parts of your body, which means obesity, heart disease and cancer It can increase your risk of getting caught.
Walnut, your microbiota and therefore the health of your gut contributes. One study found a significant increase in beneficial bacteria from 194 adults who ate 43 grams of walnuts every day for eight weeks. And also, butyrate There has also been an increase in bacteria that produce the oil, called the oil that nourishes your intestine and makes it healthy.
5.Lowers some cancer risks
Antioxidants plant in walnut polyphenol ellagitannin some gut microbes erolithine converts to the compound named.
Orolithincan shield your intestines against inflammation and protect against colon cancer. The anti-formation of orolith its properties are also protective against other types of cancer. This especially such as breast and prostate cancer It can reduce your risk of developing hormone-related cancers.
6.Keeps type 2 diabetes in check
According to observational studies, walnut type 2 diabetes The reason for reducing the risk may be weight control. Because excess weight, high blood sugar and the risk of diabetes increases. So what eat walnuts, weight control Besides, it helps you control your blood sugar thanks to some mechanisms.
Type 2 diabetes In a controlled study involving 100 people, diabetes medications and balanced diet In addition to their regularity, people who consumed 1 tablespoon of cold pressed walnut oil every day for 3 months had an 8% decrease in fasting blood sugar.
7.It can help reduce blood pressure
High blood pressure is an important risk factor for heart disease and brain hemorrhage.. In some studies chousehold consumption can reduce blood pressure in both people with high blood pressure and healthy people under stress was observed.
In the four-year PREDIMED study with 7,500 participants, the Mediterranean diet was tested along with other diets. At the end of the study, it was observed that people who followed the Mediterranean diet rich in nuts experienced a decrease of 0.65 mmHg in diastolic blood pressure. Although this is a small percentage, even small changes in blood pressure greatly reduce the risk of dying from heart disease.
8.Provides healthier sperm production
Typical Western diets high in processed foods, sugar and raph grains lead to decreased sperm function Consuming walnuts can contribute to sperm health.
117 healthy young men added 75 grams of walnuts to their Western-style diet every day for three months, resulting in improvements in sperm form, vitality, and movement.
9.Remove blood fats
Bad cholesterol and increased levels of triglycerides can reduce the risk of heart disease. It has been thought for a long time to be linked to its increase.
If regular consumption of walnuts reduces cholesterol levels, it is often observed in studies. For example, in a recent study involving 194 healthy adults, participants consumed 43 grams of walnuts every day for eight weeks, and at the end of the study, 5% of their overall cholesterol, 5% of their bad cholesterol, and so on. triglyceride rates were also decreased by 5%.
Participants who consumed walnuts also had a decrease of about 6% in apolipoprotein-B levels. Apolipoprotein-B, which indicates how much bad cholesterol particles are in the blood, becomes a very important risk factor for heart diseases if it rises.