Valuable qualities of walnuts

It has been repeatedly confirmed that walnuts help brain activity and are useful for a successful alertness because these nuts contain many vital nutrients.

Valuable qualities of walnuts help maintain and support good health. Even the leaves of the walnut tree have useful properties . What makes them so useful?

What makes them so useful? Walnuts are rich in fiber, vitamins of the B group, antioxidants such as vitamin E, protein, fat, iron, magnesium and other minerals, and a range of micronutrients. They have significantly higher levels of omega-3 fatty acids compared to other nuts. Walnuts leaves are high in iodine and tea prepared from these is recommended for prevention of iodine deficiency, thyroid goiter and atherosclerosis.

What are useful walnuts for?

They help a healthy lifestyle. The ideal ratio of Omega-6 and Omega-3 fatty acids is 4:1. This is essential for a healthy lifestyle. Namely, so is the ratio of these two fatty acids in walnuts!

They reduce the risks of heart diseases. Walnuts contain alpha-linolene acid – one of the main omega-3 fatty acids, like those in oily fish such as salmon and mackerel. These essential fatty acids improve cardiovascular health by preventing unstable heart rhythm and by controlling the formation of plaques in blood vessels. They help reduce the “bad” – LDL cholesterol and C-reactive protein – an inflammatory marker associated with atherosclerosis and heart disease. They minimize risks of cardiovascular diseases.

A study found that levels of C-reactive protein decreased by almost 75%, total cholesterol by 11% and LDL-cholesterol by 11-12% in patients who consumed a diet rich in alpha-linolenic acid. It is found in products such as walnuts, walnut oil and flaxseed. Similar benefits have been found in people with type 2 diabetes who are at increased risk of cardiovascular problems.

They reduce the effect of a high fat meal. According to a study carried out by Spanish researchers, eating a handful of walnuts, with greasy food helps protect arteries from the adverse effects of high-fat foods. A high fat meal may temporarily “stun” the arteries and lead to hardening.

They reduce the effects of stress. Regular consumption of walnuts helps coping successfully with stress. People who show “exaggerated” biological response to stress are at higher risk of heart disease. A team of researchers from Pennsylvania State University carried out a study involving 22 healthy adults with elevated LDL-cholesterol. The researchers found that including walnuts and walnut oil in their diet lowered high blood pressure provoked by stress.

They help in the battle against cancer. Chronic oxidative stress and chronic inflammation are two factors that pose a high risk for development of cancer cells. Therefore walnuts, enriched with antioxidants and anti-inflammatory substances help in the fight against cancer diseases.

There are studies proving the effectiveness of walnuts for prostate cancer and breast cancer. Research shows that two handfuls of walnuts a day can reduce the risk of developing breast cancer, and help reduce tumor growth in breast cancer. According to researchers, phytosterols contained in these nuts are associated with estrogen receptors to inhibit the growth of breast cancer.

Food for the brain. Due to the presence of omega-3 fatty acids and other polyphenols that act as antioxidants, walnut is called “brain food.” A study conducted at the “Tufts” University in Boston, found that consumption of 1.5 g walnuts per day increases brain activity, improves concentration and behavioral skills of the participants.

They maintain bone health. Walnuts contain anti-inflammatory nutrients that help maintain bone health. Research shows that a high intake of walnuts leads to a decrease in the levels of N-telopeptides of type 1 collagen. These components are used as an indicator of bone exchange and decreased blood level represents better bone stability and less mineral loss from bones.

Improves quality of sleep. One of the components of walnuts is melatonin – a hormone that is naturally produced by the epiphyses. It has powerful antioxidant potential. Melatonin is crucial for the regulation of sleep and other processes. Supplements containing hormones are used by people who have problematic and irregular sleep. A study conducted at the University of Texas showed that eating walnuts can increase blood levels of melatonin and antioxidants.

Elixir with green Greek olives and bee honey helps boost immune system, against inflammatory processes of mouth cavity, blood purification and removal of parasites from the body, as well as against chronic skin diseases. It is useful in case of renal polycystosis, angina and liver disorders.

Walnuts are high in calories, so overweight people should be careful with the quantities. The recommended daily dose is about 42 g – sufficient to achieve the maximum benefits from the consumption of walnuts in the name of health.

source : puls.bg