9 healing benefits of nuts that you need to know

  1. A full fist is more than enough
    Only 28 grams (which is about 19 halves) contains 200 calories, 3 grams of fiber, 3 grams of protein and 20 grams of mostly unsaturated fats, which makes walnuts a great snack that satiates you, and with them you get a lot of antioxidants, vitamins and minerals.
  2. They are important for immune resistance
    Walnuts provide phytonutrients, plant compounds that have powerful antioxidant benefits. They are also a good source of the mineral zinc, which is crucial for immune cell development and functioning. Diets high in zinc are associated with a lower risk of many diseases, especially those related to aging and lifestyle. And not only that, eating foods that contain ellagic acid – an antioxidant found in nuts – is associated with a reduced risk of developing certain types of cancer.
  3. They are full of flavonoids
    Walnuts contain more flavonoids – a type of antioxidant found mostly in vegetables and fruits – than any other nut. People who regularly eat foods high in flavonoids are less likely to suffer from chronic diseases such as heart disease, diabetes, some cancers and cognitive decline. However, a 2016 study even showed a link between flavonoids and weight maintenance. Some foods with flavonoids that you can eat along with nuts: apples, blueberries, grapes, prunes, strawberries and peppers.
  4. They are crucial for heart health
    Walnuts are full of monounsaturated fatty acids – a type of fat that is associated with lowering bad cholesterol. Another advantage of these delicious nuts, however, is that they are full of beta carotene and vitamin E, which protect cells from damage by alleviating the effects of chronic inflammation.
  5. They contain surprisingly little sugar
    Not only do they contain very little sugar, walnuts can also help improve blood sugar levels by slowing the rate of absorption from the bloodstream into peripheral tissues. This helps maintain a constant energy level and prevents rapid rises and falls in blood sugar.
  6. They can invigorate the brain
    In all likelihood, you already know that walnuts are one of the most nutritious foods. However, you probably don’t know yet that a diet high in vitamin E reduces the risk of Alzheimer’s disease and dementia by as much as 25%. This is because vitamin E and other antioxidants in plant foods help reduce oxidative stress caused by inflammation in the body, protect cells and thus tissues of vital organs, including the brain.
  1. They help with weight loss
    Although it is true that nuts are high in fat, the fats found in nuts and some fruits (such as olives) actually promote weight loss and maintaining a healthy weight. The reason lies in the fact that nuts are an exceptional source of oleic acid – a good fat that satiates you and at the same time strengthens heart health. Walnuts are a great and delicious snack that won’t make you feel deprived.
  2. They contain key minerals
    Walnuts are an excellent source of manganese and copper, two minerals that improve the health of the entire metabolism, also have anti-inflammatory properties and the potential to help reduce the risk of heart disease. These nutrients have been shown to be particularly effective in preventing high blood pressure.
  3. They can satisfy the craving for a salty (unhealthy) snack
    Unsalted nuts are ideal for all people who are on a low sodium diet or want to reduce their salt intake. A diet high in sodium is associated with an increased risk of chronic diseases, especially high blood pressure. Replacing walnuts for a crunchy ingredient in any recipe can help you retain flavor with the addition of tremendous health benefits.

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