Walnuts healthy? I thought so! It is of course nothing new that nuts are healthy. They are invariably in the list of healthy foods that you do want to eat. And the benefits of nuts in skin- and haircare products are well known. Nuts contain important nutrients that we need to stay healthy. But did you know that walnuts are just that bit healthier than most other nuts?
Walnuts are also called brain food. Not only because they actually look like a bunch of brains, but also because they are good for your brain. Would nature give us a hint?
How healthy are walnuts?
It may sound a bit strange that certain foods are good for your brain (can you eat yourself smart?). But research shows that eating nuts – and therefore other foods – really promotes certain brain functions.
For example, eating certain food keeps your brain in top condition. And in that list there are nuts too, but walnuts even more.
- Vitamin E
Research published in the American Journal of Epidemiology shows that getting enough vitamin E can help prevent cognitive decline. Vitamin E can therefore be found in nuts, among other things
2. Omega-3
Walnuts contain the most omega-3 fats of all nuts and are high in mono and unsaturated fatty acids.
Special: walnuts contain essential fatty acids (such as alpha-linolenic acid, linoleic acid and arachidonic acid) that the body cannot make itself, but does need to function. We have to get these from food. Meat and green leafy vegetables contain only small amounts of this vegetable omega-3 fatty acid. Walnuts are the way to go!
3. Magnesium
Walnuts contain a high concentration of magnesium, which is good for bones and muscles. The reason it is also called the “brain food”.
4. Antioxidants
There is another reason why walnuts are healthy, because they are high in antioxidants. They trap free radicals to protect cells and tissue.
5. Lowers cholesterol
It should be clear: walnuts are an important source of essential fats for the body. These fats are important because they reduce the risk of high blood pressure and cardiovascular disease and lower cholesterol.
Research from the Yale-Griffin Prevention Research Center even shows that 25 grams of walnuts per day provides you with 90 (!) Percent of the recommended daily intake.
6. Improves sleep
When you get tired, your body makes the natural substance called “melatonin”. You probably know it, you can also buy it in pill form at the pharmacy and it helps you fall asleep. Still, that’s not recommended by sleep experts. After all, you disrupt your natural sleep rhythm with it. Walnuts, on the other hand, contain natural melatonin to help you fall asleep!
7. Saturate walnuts
Because walnuts contain a lot of proteins and fats, your body takes longer to digest, so that you feel full and you do not continue to eat “unnecessarily”.
8. Perfect for vegetarian
Walnuts are healthy and nutritious and are therefore perfect for those who eat little or no animal products. That way you still get your proteins and fats. Read more about proteins and a plant-based diet.
9. Bowel movements
Those who suffer from constipation want to eat a handful of walnuts regularly because they are naturally high in fiber
10. Less stress
As icing on the cake, eating walnuts helps lowers blood pressure and makes you feel more relaxed.
By the way, do not overeat on walnuts to avoid an excess of fats. About 9 walnuts a day is enough! Having a bag of walnuts in your pocket is always a smart idea, but of course you can also add walnuts to your dishes. You can find many recipes with walnut online. Here is just one I like: Rocket, Avocado & Walnut Salad
