Have you ever realized that a nut resembles the human brain? According to ancient wisdom, this is more than a mere coincidence. Given that one of the biggest benefits of nut nutrition is the ability to support its most important organ: the brain, it has now been scientifically proven that nuts are a true “brain food” and a leader among all Nuts. Nuts can help improve your mood, as they contain one of the highest amounts of omega-3 fats of any nut. In addition to the remarkable things that omega-3 foods can do for your mind, they are also known to support heart health and fight heart disease by reducing triglyceride levels and reducing the dangerous formation of plaque in the arteries.
And nuts can also be a great tool for weight control. Did you know that dieting can really make you fat? But eating natural fat does not! According to some studies, eating some nuts, from four to six halves, before meals decreases the level of hunger perceived by people and can make people eat less later in the day.
Nut Nutrition Facts:
Would you believe that nuts have been providing crucial nutrients to humans for up to 8,000 years? A report on nuts published in the American Journal of Nutrition states that in comparison to most other nuts, which contain monounsaturated fatty acids, nuts are unique because they are rich in polyunsaturated fatty acids n-6 (linoleate) and n- 3 (linolenato). Nuts contain multiple components beneficial to health, such as having a low lysine ratio: arginine amino acids and high levels of arginine, folate, fiber, tannins and polyphenols. As you have probably noticed, one of the areas where nut nutrition shines the most is the large amount of benefits of nut omega-3s. Omega-3 fatty acids are not only useful for heart and brain health, but also for controlling inflammation, improving circulation, memory, thought processing and blood sugar control. The human species evolved with a diet that contained high amounts of omega-3 fatty acids, the type found in wild fish such as salmon, flaxseed, walnuts and wild game, and much less polyunsaturated fats called omega-6 fatty acids, which They are found in vegetable oils, packaged foods and some nuts and seeds.
In recent centuries, we have gradually consumed more omega-6, especially vegetable oils, and on average, less food with omega-3. Not surprisingly, at the same time, heart disease, cognitive disorders and depression rates have gradually increased. Instead of the approximately ideal two-to-one, or even one-to-one, ratio of fats consumed by our ancient ancestors, today it is believed that the average American eats 15 to 25 times more omega-6 fats than omega-3. Eating more nuts as part of a healing diet can help close this gap and prevent disease development; for example, the nutritional benefits of nuts were praised in the Journal of Alzheimer’s Disease for providing a “significant improvement in memory, learning ability, anxiety and motor development compared to control diets without nuts.” In addition to omega-3s, nuts (which have the scientific name Juglans regia L.) provide many other notable nutrients, as well.
An Ounce of Nuts, or About 14 Halves, Has Approximately:
- 187 calories
- 5 grams of fat
- 4 grams of protein
- 2 grams of fiber
- Less than 1 gram of sugar
- 4 grams of carbohydrates
- 4 milligrams of manganese (48 percent DV)
- 4 milligrams of copper (22 percent DV)
- 45 milligrams of magnesium (11 percent DV)
- 98 milligrams phosphorus (10 percent DV)
- 2 milligrams of vitamin B6 (8 percent DV)
- 7 milligrams of folic acid (7 percent DV)
- 1 milligram of thiamine (6 percent DV)
Omega-3 Fatty Acids: A Nut Nutrition Star:
To be clear, the type of omega-3 fatty acids found in nuts, in addition to some other nuts and seeds such as chia seeds and flax seeds, is not the same type of omega-3 found in fish Like the salmon Most research on omega-3 fats that demonstrate such strong benefits for the brain and brain involves the two omega-3 fats found in fish: EPA and DHA. The type of omega-3 found in nuts is called ALA or alpha-linolenic acid. It is believed that the body can do the preferred types, EPA and DHA, of the type found in nuts (ALA), but it cannot necessarily do a great job of this. While walnut ALA omega-3 fats have many health benefits, and nuts also offer other nutrients, I personally recommend getting more wild fish omega-3s and also supplements when necessary. It is a good idea to consume all three types of omega-3 fats for optimal benefits, so it is important to vary your diet and eat a variety of different foods.
7 Health Benefits Provided by Nuts:
1. Help Fight Depression:
- The omega-3 found in nuts support optimal brain function at several levels. There is biological evidence of low levels of omega-3 fats that contribute to depression, as well as a number of other behavioral and cognitive disorders.
- Why would that be? It makes perfect sense that nuts work as a natural remedy for depression, considering that essential fats are used directly to create the outer membranes of cells and help with the function of neurotransmitters.
- Omega-3 fats help form the smooth and fluid lining of cells that gives them the ability to communicate with each other. This is crucial to allow the movement of neurotransmitters to “feel good,” such as dopamine and serotonin, to get in and out of cells.
- Without enough types of correct fats in their diet, the function of neurotransmitters suffers and many people feel the effects on increasing feelings of anxiety, chronic stress, cravings, fatigue and mood swings. This is the reason why fats are crucial in combating depression and anxiety with nutrition.
- Convincing demographic studies have been carried out that relate the consumption of large amounts of omega-3 fats, usually in the form of wild fish, in addition to certain nuts such as nuts, with lower rates of depression. Controlled clinical trials investigating the effects of omega-3s on depression and prevention of heart disease continue in a series of important research centers.
- It seems that the more we discover how these special fatty acids work, the more we realize that their benefits are impressive, however, most people are deficient and cannot afford to be.
2. Improve Brain Health and Preserve Memory:
- Walnuts are also a superfood that can delay aging. Walnut omega-3 fats are also important to support the processing of memory and thinking. Many of the same populations that suffer from a higher incidence of depression due to the lack of essential omega-3s are also victims of cognitive impairment. This includes age-related conditions such as dementia, Alzheimer’s disease and other memory impairments.
- When researchers from the Department of Biochemistry and Neurology of the University of Karachi evaluated the effects of nuts on learning and memory in mice, they found significant improvements in the learning and memory of mice treated with walnut compared to controls.
- Mice that received nuts also showed a significant decrease in food intake, although this had no negative effects on their normal development. An analysis of their brains showed improved neurotransmitter function, protection against damage and improvements in the nerves that control metabolism.
3. Improves Heart Health:
- There is a strong connection between the higher consumption of nuts and omega-3 and the improvement of heart health. According to many studies, nut nutrition benefits cardiovascular health by keeping arteries clear, improving circulation, balancing cholesterol levels and decreasing disease-causing inflammation.
- A 2012 study published in the Journal of the American College of Nutrition found that nut consumption has positive effects on reducing the risks of metabolic syndrome, which is a precursor to diabetes and cardiovascular disease (CVD).
- When researchers investigated the effects of 56 grams of daily nut consumption on endothelial function and other biomarkers of cardiac risk in a population of overweight adults, they found significant improvements in heart health and endothelial function. Patients experienced improved blood flow, better insulin control and healthier blood pressure. Another benefit was that patients did not gain weight on average despite eating a higher level of high-fat nuts.
4. It Can Help Prevent Cancer:
- Thanks to being an excellent anti-inflammatory food and polyphenolic antioxidants, nut nutrition benefits immune function and can help prevent cancer formation. Some research has shown that nuts are part of a diet that acts as a natural cancer treatment.
- In 2013, researchers from the University of Texas Health Sciences Center investigated whether a standard mouse diet supplemented with nuts reduced the establishment and growth of human prostate cancer cells. They found that the nut-enriched diet significantly reduced the number of tumors and growth and that the final average tumor size in animals with nut diets was approximately a quarter of the average size of prostate tumors in mice that ate the diet. Control.
5. Support Weight Loss:
- Nuts effectively help relieve hunger and are naturally nutrient dense, which means you consume many vitamins, minerals and essential fats when you eat them, but all for a relatively small percentage of your daily calories.
- Nuts have compounds that burn belly fat, as they are full of fatty acids and some proteins, which help you feel satisfied. This is important to curb food cravings, especially for things like sugar and refined carbohydrates.
- Although nuts are calorie dense, clinical dietary intervention studies show that nut consumption does not cause a net increase in body weight when eaten as a replacement food. When it lacks fatty acids, proteins, fiber or other essential nutrients found in nuts, it is much harder for the body to maintain a stable weight, control blood sugar levels, regulate insulin and appetite and balance the cholesterol.
- While sugary snacks can be considered as deadly metabolism meals, a serving of ounces of nuts, or about a quarter cup, consumed during or with meals can help balance blood sugar, improve cognitive function and avoid overeat later. Keep in mind that nuts act as a natural appetite controller, but it might be better to try replacing nuts with other high-fat foods that do not provide so many benefits, for example, processed meats for lunch and vegetable oils.
6. Improve Reproductive Health:
- Nuts are rich in nutrients in essential minerals: they have protein, fiber, calcium, magnesium, phosphorus, manganese and potassium. So, if you have low levels of potassium, for example, nuts can make your levels rise again. In fact, all of these are crucial for brain and body development, so pregnant women, first-time mothers and young children (once they can safely tolerate nuts) are encouraged to enjoy nuts regularly.
- The manganese found in nuts, for example, is an essential mineral important for growth, reproductive health, and wound healing and brain development. It is also necessary to maintain a healthy metabolism and to digest and use carbohydrates from foods that favor muscle and tissue growth.
7. Great Way to Increase Children’s Omega-3:
- Many health experts recommend giving children nuts as a nutritious and brain stimulating snack. They could also be a natural remedy for ADHD and other developmental problems. Several studies have shown greater attention, reduction in behavioral problems and fewer ADHD-related symptoms in schoolchildren when they take omega-3 fat supplements or consume many omega-3 foods.
- Given that it is difficult to get many children to eat fish caught on a regular basis, finding ways to introduce some nuts into their meals is a great way to give them omega-3s naturally that support their physical and mental health.
Walnuts grow on large trees that are native to Asia, which extends from the Balkans to China. The largest forests where walnut trees grow can be found in the Jalal-Abad province of Kyrgyzstan. Records show that the cultivation of the nut dates back at least to Babylon (currently Iraq) around the year 2000 a. C. But other archaeological evidence found in Neolithic sites in France suggests that nuts are eaten in Europe at least 8,000 years ago. The nutritional benefits of nuts are known from the beginning of the written history. Selective reproduction of nuts dates back to the ancient Greeks. Walnut was cultivated throughout Europe and parts of North Africa by the ancient Greeks and Romans before the Middle Ages. Then it spread to England and North America, which is when they were called “English nuts.” Today, the largest producers of nuts are China, Iran and the United States. Technically, a nut is the nut of any tree of the genus Juglans, of the family of Juglandaceae plants. This mainly includes Persian or English walnuts, which provide the majority of the world’s edible nuts.
Walnuts are edible after ripening and are removed from their outer shells. The hard outer shell encloses the nut, which is really the grain of the plant or “meat.” A nut kernel is usually composed of two halves separated by a partition. Ready-t0-eat nuts have already been peeled and removed from their hard layers that are also rich in nutrients and contain antioxidants.
How to Buy and Use Nuts?
There are two common types of nuts: English walnut, which ironically comes from California, and black walnut, which is native to America. The two different types vary somewhat in terms of their nutritional profile, with the English nut that has a little less protein and more fat, but both are still excellent options. It is recommended to buy nuts in your shell and then open them only just before using them. If you can find whole nuts that have not yet been shelled, stock them as they last for a while and will be fresher once you decide to eat them. Otherwise, you can still get many benefits of nut nutrition by buying whole halves of nuts without shells. Just make sure your meat is white instead of yellow. As a yellow pulp may indicate that nuts have gone rancid, this will tell you that they have lost some of their nutrients. Also keep in mind that organic nuts tend to have darker brown shells and their color will vary depending on the amount of sun in which the walnut branches grew. Brown coloration in nuts is not a problem or something to worry about; Just avoid the yellow dots.
Recipes with Nuts:
This recipe for raw nut tacos is absolutely delicious. It is full of healthy fats, fiber and manganese. Try this easy to prepare, healthy and raw recipe today!
1. Raw Nut Taco Recipe:
Total time: 5 minutes Serves: 2
- 1 1/2 cup raw nuts, ground in a food processor
- 1 1/2 teaspoon ground cumin
- 3/4 teaspoon coriander
- 2 tablespoons coconut aminos
- pinch of cayenne pepper
- Mix all the ingredients in the food processor and pulse in a thick mixture.
- Serve on lettuce.
1. Mango and Nut Salad:
Mango and nut salad recipe – This mango and spinach nut salad recipe is refreshing, fruity and delicious. It is a filling, a great start to any meal or a great snack.
2. Walnut Brownies:
Perfect for when you or your little ones want a snack with some sweetness that is also healthy and with a certain degree of filling, so it not only drives chewing nonstop. That is why this is the perfect snack. It is delicious, healthy, easy to make and a children’s favorite.
3. Noodles, Nuts and Raisins:
This recipe for “noodles”, nuts and raisins of pumpkin is healthy, easy to prepare and delicious. It is also grain free, filling and low carb.
Precautions When Consuming Nuts:
- Nuts contain a low level of anti-nutrients, like all nuts. To make them more digestible and get even more benefits from nut nutrition, you can soak them overnight, then discard the water. If you wish, you can also germinate nuts, which further increases the absorption of their minerals.
- Nuts, like other tree nuts, must be processed and stored properly so that they do not spoil and become rancid. Poor storage in hot and humid places can cause the fatty acids in walnuts to be damaged, which makes them susceptible to insects and fungal infestations. These have the potential to cause the growth of aflatoxins, which are carcinogenic and should not be consumed in large quantities. So, if you ever see mold growing on your nuts, be careful to throw them away.