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The walnut: a superfood

The walnut: a superfood

The walnut: a small, seedless nut from the Genus Juglans tree, covered by a hard, brown shell. A popular choice of snack for many, and for good reasons. This humble nut is namely packed with nutrients and health benefits. It is rich in antioxidants and is a super source of Omega-3S. The walnut is furthermore high in healthy fatty acids, protein, and fibers yet low in carbs. To add onto that, this little nut is linked to several health benefits.

Walnuts and the heart

Consuming a handful of walnuts a day can lead to reduced risks for heart diseases. It leads to lower cholesterol and reduced triglyceride levels in the body. Results of research conducted on the nutritional benefits of the walnut also showed that eating walnuts on a daily can reduce inflammation and improve blood vessel functions.

Walnuts and bone health

Walnuts are beneficial when it comes to bone health. The super nut includes essential fatty acids and minerals which are critical for one’s bone health. These fatty acids and minerals include, but are not limited to, Omega-3, Copper and Boron. This is also why walnuts are often suggested to osteoporosis patients. Consuming walnuts helps to strengthen the bones as well as helps during bone metabolism, which is a process where bone tissue gets stripped from the skeleton and new bone tissue gets formed.

Walnuts and brain health

Walnuts have a high amount of DHA, which is a form of Omega-3 that, among many things, protects brain health in newborns and improves cognitive performances in adults. One study even showed that woman who had a high amount of DHA in their system generally had smarter children. Walnuts further help in preventing age related cognitive declines in the brain.

Walnuts and weight management

The benefits of the walnut are also linked to that of weight management. Research published in the Asia Pacific Journal of Clinical nutrition showed that people whom included walnuts in their diet showed a clearer weight loss than those that did not. All the while, another study found that people who never to almost never consumed walnuts had a greater incidence of weight gain over an 8-year period than those who did eat walnuts for at least two times a week.

As you can see, the walnut has all the makings of a trendy superfood. So, rack up on the health benefits and consider introducing the healthful nut to your diet.

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Sources

Omega-3 Fish Oil Supplements for heart disease. (n.a.). Retrieved on October 18, 2019 from https://www.webmd.com/hypertension-high-blood-pressure/guide/omega-3-fish-oil-supplements-for-high-blood-pressure

Adcock, J. (n.a.). What are antioxidants? And are they truly good for us? Retrieved on October 18, 2019 from http://theconversation.com/what-are-antioxidants-and-are-they-truly-good-for-us-86062

Arnarson, A. (March 26, 2019). Walnuts 101: Nutrition facts and health benefits. Retrieved on October 18, 2019 from https://www.healthline.com/nutrition/foods/walnuts#benefits

Mayo Clinic Staff. (January 9, 2019). Nuts and your heart: Eating nuts for heart health. Retrieved on October 18, 2019 from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635

Bone metabolism. (n.a.). Retrieved on October 18, 2019 from https://www.siemens-healthineers.com/nl/clinical-specialities/bone-metabolism/bone-metabolism/calcium-regulation-building-strong-bones

Going nuts for brain health. (n.a.) Retrieved on October 18, 2019 from https://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/nuts-brain-health/

Ware, M. (July 10, 2018). What are the health benefits of walnuts? Retrieved on October 18, 2019 from https://www.medicalnewstoday.com/articles/309834.php