Sunday, 14 October 2018

WALNUTS. THE GOLDEN NUT.


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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