9 unique benefits that nuts have and are good for health
See why it is worth adding nuts to your diet:
1. Energy nutrients
Walnuts are a rich source of energy, while they contain nutrients, minerals, antioxidants and essential vitamins.
2. Good cholesterol
It is rich in monounsaturated fatty acids (about 72%), such as oleic acid, and is one of the best sources of omega-3 fatty acids, such as linoleic acid, α-linolenic acid and arachidonic acid. Regular consumption of nuts in a balanced diet reduces LDL ("bad cholesterol") and increases HDL ("good cholesterol"). Research shows that the Mediterranean diet, which is rich in monounsaturated fatty acids and omega-3 fatty acids, helps prevent coronary artery disease and stroke.
3. Ω3 fatty acids
If you eat just 25 grams of nuts a day you will get about 90% of the recommended daily allowance of omega-3 fatty acids. Research studies have shown that omega-3 fatty acids, due to their anti-inflammatory action, help reduce blood pressure, the risk of coronary heart disease and stroke, as well as protect against breast, colon and colon cancers. prostate.
Walnuts are a rich source of many phytochemicals that have great antioxidant activity. Some of these are melatonin, ellagic acid, vitamin E, carotenoids and polyphenolic compounds. These compounds are known to have positive health effects against cancer, aging, inflammation and neurological diseases.
5. Dissolve free radicals
Scientists from the University of Scranton in Pennsylvania have found that walnuts have the highest levels of the antioxidant pophenol more than any other edible nut. Eating just 6-7 nuts a day contributes significantly to the elimination of free radicals from the human body.
6. Vitamin E.
Walnuts are also an excellent source of vitamin E and especially γ-tocopherol in amounts of about 21% (which corresponds to about 140% of the recommended daily allowance). Vitamin E is a powerful fat-dissolving antioxidant, required to maintain cell membrane integrity in mucous membranes and skin, protecting it from harmful free radicals.
7. Vitamin B
They are also high in B vitamins, such as riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6 and folic acid.
8. Necessary metals
Walnuts are also a very rich source of minerals such as manganese, copper, potassium, calcium, iron, magnesium, zinc and selenium. Copper is a complement to many vital enzymes. Zinc contributes to other enzymes that regulate body growth and development, sperm production, digestion and nucleic acid synthesis. Selenium in turn acts as a complement to the production of antioxidant enzymes, such as glutathione.
9. Coconut oil
Finally, coconut oil has excellent astringent properties. It is applied topically and helps keep your skin well protected from dryness.