Walnuts, cute little ones who have many benefits & bull; hello healthy

Nuts are a complete package. Besides being able to block hunger, nuts are also rich in nutrients that are good for the body. One variant of nuts that offers many health benefits is walnuts. Some people know this bean as walnuts.

Nutrients in Walnuts (walnuts)

The body of a walnut has irregular grooves, at first glance similar to a mini version of the human brain, which is covered with a rather thick shell (skin). Walnut has a Latin name Canarium ovatum.

Every grain walnuts contains a myriad of nutrients that are good for the body. Per 30 gram serving of walnuts enriched with:

• 200 calories
• 3.8 grams of carbohydrates
• 1 gram of sugar
• 2 grams of fiber
• 5 grams of protein
• 20 grams of fat
• 20 mg calcium

These nuts also contain manganese, copper, magnesium, phosphorus, vitamin B6, and iron. Not only that. Walnuts are also the best source of omega 3 fatty acids and monounsaturated fats.

Various benefits of walnuts

Here are the benefits of walnuts that you shouldn't miss.

1. Reducing inflammation

Inflammation in the body triggers oxidative stress which in turn causes disruption or damage to cells and tissues. Inflammation is what causes various chronic diseases, including heart disease, diabetes, Alzheimer's, and even cancer.

The good news, walnuts contain ellagitannin, a polyphenol compound. The good bacteria in the gut will convert ellagitannin into urolithin compounds, which according to research can protect the body against inflammation and oxidative stress.

Apart from ellagitannin, the content of omega 3 fatty acids, magnesium, along with the amino acid arginine in nuts can also help reduce inflammation in the body.

2. Controlling body weight

Most people think that nuts are high in fat so eating them can make you gain weight. This assumption is wrong. Nuts, including walnuts, contain healthy fats that are safe for weight gain. If consumed in the right portion, nuts can actually help you control your weight.

Studies have found that walnuts help withstand hunger and decrease appetite in obese people. In the study, the researchers asked respondents to routinely drink walnut smoothies once a day for five days.

After five days, the participants' brain CT scans showed an increase in their subconscious ability to refuse unhealthy snacks, such as sweet cakes and french fries.

Another study published in the American Journal of Clinical Nutrition found that women are more prone to gain weight if they rarely eat nuts than those who regularly eat nuts twice a week or more. No kidding, the risk of this weight gain can continue for 8 years.

Unfortunately, further research is still needed to confirm the benefits of these walnuts.

3. Lowering blood pressure

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Hypertension, aka high blood pressure, is one of the main risk factors for heart disease and stroke.

Several studies have shown that eating walnuts regularly helps lower high blood pressure. This benefit can be felt in people who have previously had a history of hypertension or are healthy but under stress. Even so, more research is still needed to confirm this benefit.

4. Control blood sugar

For those of you who have type 2 diabetes, walnuts are a healthy snack alternative to consume every day. This is based on a study published in the International Journal of Endocrinology and Metabolism.

Research shows that fasting blood sugar in people with diabetes has relatively decreased after regularly taking diabetes medication and 1 tablespoon of walnut oil for 3 months.

In addition, people with type 2 diabetes who regularly ate walnuts also experienced a decrease in hemoglobin A1C (average blood sugar level for 3 months) by 8 percent.

5. Good for brain health

At first glance, walnuts are indeed similar to the brain. Unexpectedly, several studies have shown that these nuts are indeed good for your brain health.

Animal studies have found that the nutrients in walnuts, including polyunsaturated fats, polyphenols, and vitamin E can help reduce oxidative damage and inflammation in your brain. Meanwhile, observational studies in humans found that the elderly who regularly eat these nuts have better thinking and memory abilities.

Even so, further research is still needed to test the effects of walnuts on human brain function.

6. Lower cholesterol

The monounsaturated and polyunsaturated fatty acids in walnuts can help reduce bad cholesterol and triglyceride levels. In the long run, decreasing bad fats in the blood helps us avoid the risk of cardiovascular disease, stroke and heart attack.

A study published in the British Journal of Nutrition showed that people who regularly ate nuts more than four times per week had a lower risk of developing coronary heart disease.

How to eat walnuts

You can find walnuts at a grocery store, supermarket, or even online. These nuts can be eaten whole or used as a mixture in other foods, for example in smoothies, fruit juices, oatmeal, or low-fat ice cream.

But make sure the walnuts you consume do not contain added salt. Snack peanuts sold in the market are usually added with salt to make it taste more savory. This can actually make you consume excessive salt and increase the risk of hypertension.

Even though it offers a delicious taste, don't forget to pay attention to your meal portion when eating these nuts. Just like other foods, if consumed in excess, these nuts can have a bad impact on your health.

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