The walnut is a nut
with a hard shell produced by the walnut tree in Asia. It is currently
cultivated worldwide in all continents and places with warm climates.
COMPONENTS
MONOUNSATURATED AND
POLYUNSATURATED FATTY ACIDS
Walnuts contain a number
of healthy fatty acids (mainly linoleic acid and omega 3) that reduce levels of
total cholesterol, bad cholesterol and triglycerides.
The results of the
latest studies conducted and published in the ‘The American Journal of Clinical
Nutrition’ have shown the positive effects that walnuts have within the lipid
profile and have proved that walnuts do not have a negative influence on body
weight, as it had been previously thought to have been.
STEROLS AND
POLYPHENOLS
Polyphenols and
sterols found in walnuts have a high antioxidant potential, even higher than
the one found present within vitamin E.
These compounds along
with the healthy fats present within them, make walnuts responsible for
improving cholesterol levels whilst also providing us with protection against
cancer and cardiovascular and degenerative diseases such as Alzheimer’s.
PROTEINS
Walnuts also contain
large amounts of the proteins needed to build muscle, bones, antibodies, etc.
FIBRE
The high content of
fibre present within walnuts, increase our feeling of fullness thereby enabling
us to better control our appetite. Walnuts also decrease the absorption of
fats, cholesterol and carbohydrates through the bloodstream.
They are also an
important food for our intestinal flora (microbiota) helping to prevent
constipation and colon cancer.
MINERALS AND VITAMINS
Walnuts contain high
levels of magnesium, phosphorous, selenium, zinc, iron, potassium, etc. These
minerals are incredibly important and necessary for the smooth functioning of
the bloodstream, muscles, bones, thyroid, etc.
Walnuts have the
highest levels of the proteins Niacin and Vitamin B6, with Vitamin B6 being
mainly responsible for one’s mood, as it contributes to the breakdown of
serotonin. They also contribute to the production of energy and red blood
cells.
Walnuts should never
be omitted from a healthy and varied diet. Eating five walnuts every day per
week, is more than enough to be able to reap all of their benefits.
Dr J. Hurtado Martínez
Medical Director of
HealthSalus
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