Walnuts - What Makes Them So Valuable?

It has been repeatedly confirmed that walnuts support brain activity and are useful for achieving a successful concentration , because these nuts contain a number of vital nutrients.

The valuable qualities of walnuts help to strengthen and maintain good health. Even walnut leaves have useful properties.

What makes them so useful?

Walnuts are rich in fiber, B-vitamins, antioxidants such as vitamin E, protein, fat, iron, magnesium and other mineral salts, as well as a range of trace elements. They have significantly higher amounts of omega-3 fatty acids than other nuts. 

Walnut leaves are high in iodine and tea made from them is recommended for the prevention of iodine deficiency, goiter and atherosclerosis.

What are walnuts good for?

They promote a healthy lifestyle. The ideal ratio of Omega-6 and Omega-3 fatty acids is 4: 1. This is essential for a healthy lifestyle. This is exactly the ratio between these two main fatty acids in walnuts!

Reduce the risk of heart disease.Walnuts contain alpha-linolenic acid - one of the main omega-3 fatty acids, similar to those in oily fish such as salmon and mackerel. These essential fatty acids improve cardiovascular health by preventing unstable heart rhythms and by controlling the formation of plaque in blood vessels. They also help reduce the "bad" - LDL cholesterol, and C-reactive protein - an inflammatory marker associated with atherosclerosis and heart disease.

A study found that C-reactive protein levels dropped by almost 75%, total cholesterol by 11% and LDL-cholesterol by 11-12% in patients consuming food rich in alpha-linolenic acid. It is found in products such as walnuts, walnut and linseed oil. Similar benefits have been found in people with type 2 diabetes who are at increased risk for cardiovascular problems.

Reduce the effect of high-fat foods. According to a study conducted by Spanish researchers, the consumption of a handful of walnuts, along with fatty foods, help protect the arteries from the bad effects of high-fat foods. And high-fat foods can temporarily "stun" the arteries and cause them to harden.

Reduce the effect of stress.Regular consumption of walnuts helps to cope more successfully with stress. People who show an "exaggerated" biological response to stress have a higher risk of heart disease. A team of researchers from Pennsylvania State University conducted a study involving 22 healthy adults with elevated LDL cholesterol. Researchers have found that including walnuts and walnut oil in their diet lowers high blood pressure caused by stress.

They help in the fight against cancer. Chronic oxidative stress and chronic inflammation are the two factors that pose a high risk of developing cancer cells. Therefore, walnuts, enriched with antioxidants and anti-inflammatory substances, help in the fight against cancer.

There are also studies proving the effectiveness of nuts in prostate cancer and breast cancer. A study shows that 2 handfuls of walnuts a day can reduce the risk of developing breast cancer, and help limit tumor growth in breast cancer. According to the researchers, the phytosterols contained in these nuts bind to estrogen receptors to slow the growth of breast cancer.

Food for the brain. Due to the presence of omega-3 fatty acids, as well as other polyphenols that act as antioxidants, walnuts are called "brain food". A study conducted at Tufts University in Boston found that consuming 1.5 grams of walnuts a day increases brain activity, improves concentration and behavioral skills of participants.

Maintain bone health.Walnuts contain anti-inflammatory nutrients that help maintain bone health. A study shows that eating large amounts of walnuts leads to a decrease in the levels of N-telopeptides of collagen type 1. These components serve as an indicator of bone metabolism, and reduced blood levels represent better bone stability and less mineral loss. from the bones.
 

Improve sleep quality. Walnuts contain melatonin - a hormone that is produced naturally by the pineal gland. It has a powerful antioxidant potential. Melatonin is crucial for the regulation of sleep and other processes. Hormone supplements are used by people who have problematic and irregular sleep. A study conducted at the University of Texas shows that eating walnuts can increase blood levels of melatonin and antioxidants.

An elixir of green walnuts and honey helps to strengthen the immune system, inflammatory processes in the oral cavity, to cleanse the blood and parasites in the body, as well as against chronic skin diseases. It is also useful in polycystic kidney disease, angina and liver disease.

Walnuts are high in calories, so overweight people should be careful with the amounts. The recommended daily dose is about 42 g - enough to achieve maximum health benefits of eating walnuts.