Nuts are one of the most nutritious and healthy nuts that exist. Extraordinarily rich in vitamins and minerals essential for the body, nuts provide multiple health benefits for the smallest and the largest in the house. Today, I invite you to know the properties of this magnificent dried fruit confirmed by the latest scientific studies and research.
What are Nuts?
Walnuts are the fruit of the common walnut, or Juglans regia according to its scientific name, a tree from the Mediterranean area and Central Asia. It is a dried fruit wrapped by a hard, rough brown skin. Once the shell is removed, we find the edible part, at the same time also wrapped in a kind of yellowish brown fine cloth. The shelled walnuts have a very peculiar way that is reminiscent of a brain and it seems incredible, but one of its benefits is related to brain function and memory.
Walnuts are usually consumed alone as an appetizer , but they can also be used as an ingredient in many recipes , such as salads, stews, sauces, pies or cakes, smoothies … The nut oil is another great product of this nut, a cooking oil salad dressing widely used.
By calories, nuts are made up of 83% fat, 9% carbohydrates and 8% protein. As for nutrients, a cup of peeled walnuts (‚âÖ 100 g) contains:
- Manganese: 171% of the RDA (recommended daily amount).
- Copper: 79% of the CDR.
- Magnesium: 40% of the CDR.
- Phosphorus: 35% of the CDR.
- Vitamin B6: 27% of the RDA.
- Folate: 25% of the CDR.
- Vitamin B1: 23% of the RDA.
- Iron: 16% of the CDR.
- Protein: 15.2 g
- Fiber:7 g.
What Benefits Do the Components of Nuts Have?
Mineral essential for the formation of red blood cells and for the maintenance of the nervous, bone and immune system. Improves iron absorption.
Mineral that helps strengthen bones, regulate glucose and keep the heartbeat stable and the functioning of muscles and nerves
Mineral vital for the formation of teeth and bones
Helps produce antibodies, participates in the formation of red blood cells and hemoglobin and helps keep blood glucose levels stable
Also known as folic acid or vitamin B9, this nutrient participates in the creation of new cells and is essential during pregnancy, as it can prevent birth defects in the baby. Likewise, nuts have various plant compounds, which are mainly concentrated in the fabric that covers the edible part, full of healthy properties:
Main antioxidant of green coffee, improves muscle and brain functions
Antioxidant polyphenol that improves the risk markers of cardiovascular diseases and has anticancer properties
Melatonin is a hormone that influences sleep, daily rhythm changes, the immune system…
3 Healthy Properties of Nuts:
1. Improve Brain Function:
Regular consumption of nuts can improve brain function in several aspects; say the latest scientific studies about this delicious dried fruit. Apparently, the high intake of nuts, mainly nuts, improves memory, increases the speed of information processing and improves overall cognitive function. In an 8-week study conducted on 64 adult subjects without health problems, no improvements were found in memory or in nonverbal reasoning, but in understanding. On the other hand, there is also scientific evidence from research carried out on animals that proves that the consumption of nuts improves learning ability and reverses the deterioration of brain function.
“However, more studies are required that demonstrate 100% the effects of nuts on human brain function”.
2. Reduce the Risk of Cardiovascular Diseases:
Walnuts are a very rich food in different types of antioxidants and healthy fats, two substances that improve through several mechanisms some risk factors for heart disease. That said, several studies have confirmed that eating nuts can significantly improve the lipid profile and, therefore, contribute to a lower risk of developing cardiovascular diseases:
- It reduces the levels of total cholesterol and LDL cholesterol.
- Increases the body’s antioxidant capacity.
- It improves certain markers of inflammation.
In addition, when the consumption of nuts is combined with other healthy habits, such as the practice of exercise or a balanced and healthy diet, the positive effects of this dried fruit are even greater.
3. They have Anti-Cancer Properties:
Cancer is a serious disease that is characterized by uncontrolled growth of abnormal cells. Walnuts stand out for their high content of bioactive compounds with antioxidant capacity that contribute to the prevention of various types of cancer: phytosterols, omega 3 fatty acids, ellagic acid and other polyphenol antioxidants. Thus, there are certain indications from animal studies that seem to prove that regular nut intake prevents prostate, colon, and breast and kidney cancer. However, more studies are required that demonstrate 100% the effects of nuts on cancer protection.
Do Nuts Have Any Negative Health Effects?
Generally, nuts are a safe and very healthy food, but in some cases they can have unwanted effects on some people. For example, the consumption of nut can cause serious allergies with the possibility of leading to anaphylaxis, a potentially fatal type of allergic reaction. Likewise, nuts, like other nuts and seeds, contain phytic acid, which can act as an ant nutrient and hinder the absorption of some minerals such as iron and zinc. However, this is not a big problem except for those who suffer from a lack of minerals.
Nuts are an excellent source of healthy fats, vitamins and minerals. For this reason, eating nuts on a regular basis will protect you against heart disease and even cancer and will keep your memory in perfect condition.