Introduction:
Walnuts are one of the types of nuts that children and adults love, and recent studies have proven their great benefit in affecting brain function, the most important of which is protection from Alzheimer’s disease, in addition to their effective role in contributing to increasing concentration levels in children.
What are the benefits of consuming walnuts?
Benefits of eating walnuts in the body
Eating walnuts regularly and making them part of the daily diet benefits the body and supports health in many ways, such as nutrition, disease prevention, delaying signs of aging and many others, of which we mention 15 benefits:
– Prevention of free radicals: Walnuts contain a large amount of antioxidants such as vitamin E and polyphenols. Antioxidants prevent damage to liver tissue as a result of chemicals and free radicals, and protect the body from damage resulting from the oxidation of harmful cholesterol, which tends to It accumulates on the walls of blood vessels, causing atherosclerosis, compared to eating hydrogenated fats, which causes atherosclerosis.
– Preventing heart disease: Walnuts are an important source of fatty acids such as Omega-3, which is also called alpha-linolenic acid, which is one of the essential fats that must be obtained from food.
Eating foods rich in Omega-3 prevents coronary heart disease, reduces levels of harmful cholesterol, and raises levels of beneficial cholesterol, thus lowering high blood pressure.
– Supporting brain functions: Eating walnuts is beneficial for brain health, improving mental abilities, strengthening memory, and reducing the chances of developing Alzheimer’s disease and dementia.
– Promoting bone health: Walnuts contain copper and phosphorus, which maintain bone health. Fatty acids may also increase calcium absorption and prevent its excretion in urine, thus protecting and strengthening bones.
– Regulating blood sugar levels: Walnuts contain high levels of unsaturated fats that regulate blood sugar levels. Eating walnuts also reduces the incidence of type 2 diabetes; however, consumption must be moderate.
– Improving intestinal health: Walnuts stimulate beneficial bacteria that live in the intestines, which improves their functions. Walnuts also help in removing toxins and residues from the digestive system, treating constipation, and preventing indigestion.
Reducing inflammation: Inflammation is the root cause of many diseases such as heart disease, cancer, and Alzheimer’s disease. Polyphenols, omega-3, and magnesium present in walnuts reduce inflammation in the body, and thus reduce many chronic diseases.
– Strengthening immunity: Eating walnuts regularly builds a strong immune system due to their high antioxidant content.
Enjoying good health as you age: Walnuts contain many essential vitamins, minerals, fiber, fats, and plant compounds that prevent the deterioration of motor abilities such as walking during the aging process.
– Strengthening men’s sexual ability: Walnuts support men’s health and fertility by improving sperm quality, quantity, speed, and motility.
– Helping to lose excess weight and regulating metabolism.
– Preventing some types of cancers, such as breast, prostate, and colon cancers.
– Improving sleep quality: Walnuts produce melatonin, which helps regulate and improve sleep quality.
– Strengthening hair: Walnuts contain many vitamins, nutrients, and antioxidants that strengthen hair follicles and protect against dandruff. Walnuts help increase hair length and density.
– Skincare: Walnuts contain vitamin E, which protects the skin from free radicals and reduces dark circles under the eyes.
– Reduces the risk of cancer: Walnuts contain the polyphenol ellagitannins, which help protect against different types of cancer. Moreover, antioxidants in walnuts prevent the growth of cancer cells.
What is the permissible daily amount of walnuts?
The allowed quantity to eat: 10 walnuts or 20 halves of walnuts.
What are the best ways to benefit from walnuts?
The difference in nutritional value between raw and roasted nuts is minimal; therefore, they can be eaten according to desire and personal preference. Therefore, the best way to benefit from nuts does not depend on whether they are raw or roasted; rather, they can benefit from them in both ways.
However, attention must be paid to the salt content of roasted nuts, and eating raw nuts may increase the risk of bacterial infections, as nuts may contain Salmonella.
What is the right time to eat the walnuts?
Eating nuts such as almonds, walnuts, cashews, pistachios, etc., in the morning can be effective for health, as they have multiple benefits, including regulating blood pressure, reducing blood sugar levels, and enhancing energy and brain and heart health. Oat bread and a cup of milk or yogurt can also be added to the meal. A breakfast is a nutritious meal.
What are the harms of eating walnuts?
Walnuts have many health benefits when consumed in moderate quantities; however, when consumed in excess, they may lead to some problems, including:
- Allergies may be simple, minor, or fatal; therefore, people who suffer from nut allergies must refrain from eating them completely.
- Problems in the digestive system and digestion, such as excessive consumption of walnuts, may cause nausea, stomach pain, diarrhea, bloating, and other digestive problems.
- Weight gain because walnuts contain high levels of healthy fat.
- Reducing the absorption of minerals in the body because it contains phytic acid and impairs the absorption of minerals, such as iron and zinc.
What are the most famous and easiest recipes for consuming walnuts?
What are the most famous and easiest recipes for eating walnuts?
6 Famous and easiest recipes for eating walnuts:
1- Walnut recipe with honey and cinnamon to strengthen the body and help students focus while studying.
2- Arugula salad recipe with pomegranate molasses sauce
3- Qatayef stuffed with nuts recipe
4- Ma’amoul with walnuts recipe
6-Arabic Walnut makdous recipe
FAQS
- What are the benefits of consuming walnuts?
- What is the permissible daily amount of walnuts?
- What are the best ways to benefit from walnuts?
- What is the right time to eat the walnuts?
- What are the harms of eating walnuts?
- What are the most famous and easiest recipes for consuming walnuts?
