Walnuts are considered one of the richest types of nuts in nutrients beneficial for body and mind health. They contain a powerful combination of omega-3 fatty acids, proteins, vitamins, and minerals that support the body's vital functions.
Eating a moderate amount of walnuts daily can help prevent heart disease, improve memory, and support bone health.
First: Benefits of Walnuts for Heart Health
Walnuts help reduce levels of bad cholesterol (LDL) and increase good cholesterol (HDL), which maintains the health of blood vessels and reduces the risk of heart disease. Furthermore, their content of omega-3 fatty acids contributes to reducing inflammation and improving blood circulation.
Second: Benefits of Walnuts for Enhancing Brain Health
Walnuts contain powerful antioxidants and essential fatty acids that improve memory and concentration. It is also believed that regular consumption of walnuts may reduce age-related cognitive decline and maintain brain health.
Third: Benefits of Walnuts for Bones
Walnuts contain calcium, magnesium, and phosphorus, which are essential minerals for building bones and maintaining their strength. Their consumption can contribute to reducing the risk of osteoporosis, especially with age.
Fourth: Walnuts for Digestive System Health
Walnuts help improve digestion thanks to their high fiber content which regulates bowel movements. Their plant compounds also contribute to promoting the growth of beneficial bacteria within the digestive system, supporting colon and stomach health.
Fifth: Walnuts for Improving Mood and Reducing Stress
Walnuts are known for their ability to improve mood due to their content of omega-3 and magnesium, which help in the secretion of happiness hormones like serotonin. Eating a handful of walnuts daily may reduce anxiety and stress.
Sixth: Benefits of Walnuts for Skin and Hair
Walnuts help moisturize the skin and strengthen hair thanks to their content of vitamin E and essential fatty acids. They also contribute to delaying the appearance of aging signs and maintaining skin radiance.
Seventh: Benefits of Walnuts for Liver Health and Body Purification
Walnuts contribute to enhancing liver health thanks to their content of amino acids like arginine, which help expel toxins from the body and improve the metabolic process. Also, the antioxidants found in walnuts, like glutathione and melatonin, work to protect liver cells from damage caused by oxidative stress.
Regular consumption of walnuts helps the body get rid of toxins naturally, which supports liver functions and maintains the body's energy balance.
The Most Important Vitamins and Minerals in Walnuts
Walnuts contain multiple vitamins and minerals such as vitamin B6, zinc, selenium, and iron. These elements play an important role in strengthening immunity and improving energy production within the body.
What is the Appropriate Daily Amount of Walnuts?
It is recommended to eat 5 to 7 walnut pieces daily as a sufficient amount to obtain its benefits without an increase in calories, especially for those following a balanced diet.
Frequent Questions About the Benefits of Walnuts
Does walnuts increase weight?
Despite containing healthy fats,eating walnuts in moderation does not cause weight gain; rather, it may help in feeling full for longer periods.
Are walnuts beneficial for women?
Yes,because they support female hormones and help improve skin and hair health, in addition to providing the body with iron during menstruation.
Are walnuts suitable for diabetics?
Consuming moderate amounts of walnuts does not significantly raise blood sugar;on the contrary, it may improve insulin sensitivity and reduce inflammation.
Article Summary
Walnuts are considered one of the best foods that can be added to the daily diet due to their content of elements that support the health of the heart, brain, bones, and digestive system.
They are also an excellent source of energy, protein, and healthy fats. When consumed in moderation, one can obtain the maximum benefit without weight gain, making the benefits of walnuts a fundamental part of a healthy lifestyle.