If you are familiar with the basic healthy eating “rules”, you probably already know that nuts are considered a real superfood. All of them, such as almonds, walnuts, peanuts, and pistachios are an excellent source of healthy fats and they provide various health benefits. If you are eager to reach the next level of healthy eating, consider the following information on why walnuts should be included in your daily diet.
Nutrients Found in Walnuts
By looking at the nutrient stats or walnuts, you will probably be surprised to learn how one small handful of this food can offer so many different vitamins and minerals. The next time you reach for a handful of candy or potato chips, reconsider you choice and grab a handful of walnuts instead. They will give you everything you need to keep going until the next meal.
The following are some of the most important nutrients found in walnuts:
- Omega-3 fatty acids
- Vitamin E
- Polyunsaturated fats
How Eating Walnuts Improves Your Health
Eating walnuts can significantly improve your overall health. By including one ounce of walnuts into your diet on daily basis, you may get some of these health benefits:
- Weight Loss
As mentioned above, walnuts are great source of polyunsaturated fats. These fats give a sense of satiety and keep you feeling full for longer, resulting in decreased temptation to grab a snack. In addition, unlike the saturated fats, the polyunsaturated ones improve the functioning of body organs without clogging your arteries and negatively affecting your health.
- Lower Stress Levels
Walnuts are perfect food for you, in case you suffer physically as a result of stress and you tend to overreact to stressful situations. These nuts stabilize your body`s response to stress, which in turn prevents the physical side effects of this mental condition.
- Lower Cholesterol Levels
As found in the study conducted by New England Journal of Medicine, men who consume walnuts have lower bad cholesterol levels compared to those who don’t. This goes hand-in-hand with the heart benefits of walnuts.
- Strengthen Your Heart
Your diet should be mainly consisted of antioxidants. The ones found in walnuts can battle free radicals which are responsible for development of heart disease and degeneration. By regular consumption of walnuts you can enjoy better health and help you heart work properly much longer.
- Stronger Hair, Skin, and Nails
Omega-3 fatty acids and polyunsaturated fats can do wonders for your physical appearance. They make your hair shinier, make your skin smoother, and strengthen your nails.
- Protect Your Brain from Age-Related Degeneration
Thanks to their omega-3 fatty acids content, the consumption of walnuts has been associated with a decrease in Alzheimer`s disease. In addition, omega-3 fats can also help with ADHD, fight off depression, and reduce cancer risk.
Regardless of which health benefit most appeal to you, you should definitely incorporate walnuts in your daily diet. You can use them in various ways, such as consume them plain as a snack, use them as a side dish for your meals, use them in desserts, or sprinkle chopped walnuts on your salad.
Note: Don’t overdo it with them because even a small amount of them has the same effect. Even though they are very healthy, they are rich in fat content as well as in calories. Grab a few and enjoy.