9 unique benefits that nuts have and are good for health

9 μοναδικά οφέλη που έχουν τα καρύδια και κάνουν καλό στην υγεία

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.

4. Antioxidants

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.

Source: http://www.nutrition-and-you.com

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