Walnuts are good for both your heart and your mood

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Have you noticed that a walnut looks just like the human brain? This is not just a coincidence. Walnuts can strengthen the brain. Walnuts are scientifically proven to be a ‘brain food’ and one of the healthiest oilseeds.

Walnuts are full of healthy oils, antioxidants and minerals. According to researches, walnuts can help improve your mood thanks to the omega-3 it contains. In addition to the extraordinary things omega-3 fatty acids can do for brain health, it is also known to support heart health and fight heart diseases by reducing dangerous plaque formation in the arteries by lowering triglyceride levels.

Walnuts can also be a great food for weight control. According to some studies, eating a few walnuts before meals can provide appetite control.

Nutritional values ​​of walnut

Compared to many other oilseeds containing monounsaturated fatty acids, walnuts are unique. Because walnuts are rich in n-6 (linoleate) and n-3 (linolenate) polyunsaturated fatty acids. Walnuts contain low lysine: amino acid ratio of arginine and high levels of health useful ingredients such as arginine, folate, fiber, tannins and polyphenols.

Walnuts contain high amounts of omega-3 fatty acids. Omega-3 fatty acids are useful not only for heart health and brain health, but also to control inflammation and improve circulation, memory, mood and blood sugar control. Eating more walnuts as part of a healing diet can potentially prevent the development of diseases.

In addition to omega-3s, it provides many notable nutrients in walnut content.

Nutritional content of about 30 grams of walnuts:

– 185 calories
– 3. 9 grams of carbohydrates
– 4.3 grams of protein
– 18. 4 grams of oil
– 3.9 grams of fiber
– 1 milligram manganese (48% of daily need)
– 0.4 milligrams of copper (22% of daily need)
– 44.6 milligrams of magnesium (11% of daily need)
– 97.8 milligrams of phosphorus (10% of daily need)
– 0.2 milligrams of vitamin B6 (8% of daily need)
– 27.7 micrograms of folate (7% of daily need)
– 0.1 milligram thiamine (6% of daily need)
– 0.9 milligrams of zinc (6% of the daily need)
– 0.8 milligrams of iron (5% of the daily need)

Walnuts also contain vitamin A, vitamin C, vitamin E, vitamin K, niacin, pantothenic acid, choline, betaine, calcium, potassium and selenium.

Combating depression can help

Omega-3s found in walnut content support optimal brain functions at various levels. Omega-3s help the cells create a soft and fluid outer liner, allowing them to communicate with each other. This is like dopamine and serotonin “feels good” is essential to ensure that neurotransmitters flow into and out of the cells. When there is not enough healthy fat in your diet, the neurotransmitter cannot function and many people feel the effects of increased anxiety, chronic stress, unwillingness, fatigue and mood swings.

In addition to some oilseeds such as walnuts, there are studies linking the consumption of high amounts of omega-3 oils, usually in the form of wild fish, to low rates of depression and psychiatric disorders. Controlled clinical trials are underway to investigate the effects of omega-3s on the prevention of depression and heart disease. The more we learn about how these special fatty acids work, the more we understand that their benefits are impressive.

Helps heart health

There is a strong link between high omega-3 consumption and improved heart health. According to many studies, walnuts protect heart health by keeping the arteries clean, improving blood circulation, balancing cholesterol levels, and reducing inflammation that causes disease.

A 2012 study found that walnut consumption has positive effects in reducing the risks of metabolic syndrome, a precursor to diabetes and cardiovascular diseases. When researchers investigated the effects of consuming 56 grams of walnuts daily, they found significant improvements in heart health. The patients improved blood flow, better insulin control, and healthier blood pressure levels. Another point to be underlined is that the participants do not gain weight on average despite eating high-fat walnuts.

Supports weight control

Is walnut good for weight loss? Although it is a high-calorie food, yes. Walnuts help alleviate hunger. Walnut helps melting belly fat with its auxiliary compounds. It helps you feel fit with the fatty acids and protein it contains. This is especially important to prevent food cravings used for foods such as sugar and refined carbohydrates.

Although walnut calories are high, clinical diet studies show that consumption of walnuts does not yield a net gain in body weight when consumed as eaten instead of a different food. When you lack the fatty acids, protein, fiber or other essential nutrients contained in walnuts, it’s more difficult for the body to stay at a constant weight, control blood sugar levels, regulate insulin and appetite, and balance cholesterol.

About 30 grams of walnuts eaten between meals or meals can help balance blood sugar, improve cognitive function, and control appetite. Remember that walnuts act like a natural appetite regulator. In the snacks, try eating walnuts instead of foods containing sugar.

Walnuts vs other nuts

Compared to walnuts, almonds are slightly less calorie, higher in protein and lower in fat. They contain less omega-3, more monounsaturated fat and less polyunsaturated fat. Almond is also a great source of fiber, calcium, and vitamin E.

Peanuts are one of the highest protein and fibrous fat and the lowest calorie oil seeds, which means you can eat more without getting more calories.

Hazelnuts are rich in unsaturated fats (mostly oleic acid) and rich in magnesium, calcium and vitamins B and E.

When we compare the nutritional benefits of walnuts with other oil seeds, we see that walnuts are one of the richest foods. Alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants and protecting heart health, is found in high amounts in walnuts. However, eating from a variety of oilseeds will give you the most benefit. Oilseeds are beneficial to your hair, skin, nails, brain and heart because they all contain healthy oils, different antioxidants and minerals. Many oilseeds are high in vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc.

It is best to avoid packaged or roasted ones and consume them as raw or dry roasted as possible.

Final note

Walnuts contain important nutrients. Omega-3 is packed with healthy ingredients, including antioxidants, vitamins and minerals. It is a great source of antioxidants with substances such as fiber, manganese, copper, magnesium and phosphorus, as well as polyphenols and tannins. Walnuts in oilseeds are the best source of omega-3 polyunsaturated fats. It is low in carbohydrates and is a good source of protein. Walnut’s health benefits include fighting depression, strengthening brain health and memory, improving heart health, supporting the immune system, and improving reproductive health.

MWT. Serkan Sıtkı Şahin

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