When searching for a tasty and nutritious dietary staple, walnuts are an excellent option. These heart-shaped nuts are not only delicious, but also very healthy.
Walnuts are a powerhouse
Walnuts are unmatched in their nutritional value. A serving of walnuts has about 185 calories and a range of vitamins, minerals, and healthy fats. Some of the nutrients found in Walnuts are:
- Omega 3 Fatty Acid
There are very few plant foods that contain the omega-3 fatty acid alpha-linolenic acid (ALA), but walnuts are one of them. It has been proved that omega-3 fatty acids protect the heart by lowering inflammation and raising levels of healthy cholesterol.
- Protein
Due to their high protein content, walnuts are a decent option for those looking to increase their protein intake.
- Fibre
Their high fibre content facilitates digestion and prolongs feelings of fullness.
- Antioxidants
Walnut polyphenols and vitamin E are antioxidants that help lessen the damaging effects of oxidative stress on your body’s cells. Since walnuts are usually eaten raw, they have greater antioxidants found in them as compared to nuts which are usually eaten after roasting them or are not eaten in their raw forms.
- Minerals
Walnuts supply minerals including magnesium, phosphorus, and copper, which are needed for multiple bodily functions.
Walnuts can help improve heart health
Walnuts have been shown to improve heart health in numerous studies. Omega-3 fatty acids found in walnuts have been associated with a lower risk of cardiovascular disease. These healthy fats can reduce the risk of heart disease by increasing levels of good (HDL) cholesterol and lowering levels of bad (LDL) cholesterol.
Walnuts can help in managing weight
Even though walnuts are high in their calorie content, they can be a beneficial component of a diet that helps regulate weight. Rich in fibre, healthy fats, and protein, walnuts help you feel fuller for longer periods of time and reduce your tendency to binge or snack on ‘bad’ foods.
Walnuts can help protect brain health
Omega-3 fatty acids found in walnuts are beneficial to your brain in addition to your heart. Improved memory, emotional stability, and cognitive performance have all been related to omega-3 fatty acids.
Adding walnuts to your diet
Walnuts can be added to salads or veggies, or they can be tossed with oats or other hot or cold cereals. They can also be stirred into pancakes, muffins, or breads.
The information in this article is correct to the best of our knowledge at the time of publication. This should not be used for health or diet recommendations. Third party sources have been provided where used. Some estimates have been used in this article and should be checked by the reader prior to consideration. Hides Fine Foods takes no responsibility for the subsequent use or application of the information provided in this article.