Walnuts Protect Against Cancer And Strengthen The Heart
Author: Alexander Bruni
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
A portion of 30 g per day provides valuable nutrients to the circulatory system and the body as a whole.
One hundred grams of walnuts a week reduces the risk of cardiovascular disease and 45% of cancer by 55%, say researchers in the journal BMC Medicine . The research team is conducting a large-scale study on the relationship between nutrition and morbidity in Spain. The PREDIMED study included 7,000 people between the ages of 55 and 90 who were at increased risk of developing cardiovascular disease. The team keeps a detailed record of the eating habits and preferences of the respondents, including the consumption of almonds, peanuts, hazelnuts, pistachios, pine nuts, walnuts.
In analyzing the data, the researchers found that those who ate a hundred grams of nuts a week had a 55% lower risk of cardiovascular disease, and those who ate nuts in particular had a risk ofcancer falls by 45% compared to the rest.
Nuts are rich in polyunsaturated fatty acids and trace elements such as calcium, magnesium and potassium, experts explain the results. In addition, they contain some phytochemicals, such as phenolic acids, polyphenols and phytosterols, which have a beneficial effect on the lipid profile, have an anti-inflammatory effect, reduce oxidative stress, improve the reactivity of blood vessels and help regulate blood sugar .
In walnuts, compared to all other nuts, the concentration of alpha-linolenic acid is the highest. In addition, their phytochemicals are in the most biodegradable form for humans.
The most useful substances are contained in the skin of the walnut kernel. Unlike other nuts, it is rarely excreted during consumption - it is extremely fine and does not irritate the stomach , so there is no need for this.
For better health, the authors of the study suggest one of the five mandatory portions of fruits and vegetables that we should consume per day, be sure to replace with 30 grams of walnuts. So at least 3-4 times a week to invest deliciously in our heart and health in general.
Related Articles
- The Nutritional Benefits of Oxheart Tomatoes: A Complete Guide
- The Nutritional Benefits of Boiled Codfish: Heart Health, Energy, and Immunity
- Nutritional Benefits of Ox Heart: A Guide to Protein-Rich Organ Meat
- Grilled Food: Nutrition Benefits, Weight Management, and Heart Health
- The Role of Statins in Nutrition: Supporting Heart Health with Diet