2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Walnuts contain high levels of protein, iron, phosphorus, magnesium and others. mineral salts, unsaturated fatty acids, B vitamins and many trace elements. Eating a handful of walnuts every day is an easy way to increase the nutritional value of our daily menu.
Various teams of scientists have established the health properties of walnuts. Here are some of the findings of their research:
Heart health
In 2009, a study was conducted on the health benefits of eating walnuts. It was published in the American Journal of Clinical Nutrition. It was attended by 365 volunteers. A comparison was made between a control diet (excluding walnuts), which had to be followed by one group of participants, and a diet supplemented with walnuts, which was given to the other group.
The one who consumed walnuts had a significantly greater reduction (10.3 mg /) of total cholesterol and LDL - "bad" cholesterol (-9.2 mg). In addition, according to another study, walnuts increase the body's antioxidant capacity; help calm inflammatory processes and have no side effects on body weight.
Bone health
Another study published in the January 2007 issue of the Nutrition Journal to evaluate the effect of omega-3 alpha-linolenic acid through the consumption of walnuts and flaxseed on bone metabolism showed that bone health improved significantly.
His method included a diet that 23 participants followed for 18 weeks. During the first 6 participants, they ate the average American menu, during the second 6 weeks of the study, they ate foods with less saturated fat and cholesterol, and during the third test diet, they ate a lot of Omega-3 Alpha-linolenic acid. During the three separate diet plans, there was a break of 3 weeks, in which the participants returned to their typical diet. Bone metabolism and resorption were monitored during the study.
The results showed that plant sources, such as walnuts, of dietary omega-3 polyunsaturated fatty acids can have a protective effect on bone metabolism and help proper bone formation.
Walnuts and diabetes
A study by Yale University, published in Daybits Care, found that walnuts improve blood flow in adults with type 2 diabetes.
The study method involved the participation of 24 volunteers (14 women and 10 men) with type 2 diabetes and blindness of one eye, selected at random.
They consumed approximately 60 grams of walnuts each day, following their usual diet for an 8-week period. They then followed only their usual diet for another 8-week period. Endothelial function and cardiovascular biomarkers were monitored during both phases of the study.
The results indicated a significant improvement in endothelial function (which indicates the level of cardiovascular risk) after consuming the nut-enriched diet in some of the participants. Another study of diabetics found that regular intake of walnuts, which are high in polyunsaturated fats, stimulates metabolic processes in overweight and type 2 diabetics.
Walnut helps fight cancer
A study published in Nutrition and Kensar aimed to determine whether the consumption of walnuts could affect the growth of human tumors in breast cancer implanted in mice.
It involved observing 40 mice with human tumors, which were divided into two groups. One group was fed ground walnuts daily (18% of total calorie intake) - an amount equal to 28 grams of walnuts per person. The other comparison group followed a diet supplemented with corn oil, with approximate amounts of vitamins, minerals and fiber that enter the body when eating real walnuts.
After 35 days, breast tumors in walnut-fed mice were significantly smaller and about half the size of tumors implanted in mice that were not fed walnuts but a diet that simulated their ingredients. The researchers concluded that the results of this pilot study confirmed that eating walnuts could slow the growth of tumor cells.
Walnut - good for the mind and nervous system
Although medicine has not yet found an effective treatment for dementia or Alzheimer's disease, cognitive decline can be prevented. Consuming specific foods, maintaining physical activity and participating in social activities can help our mental health.
A study published in the British Journal of Nutrition found that a diet containing about 6% of walnut consumption (equivalent to one ounce /28.3 grams) in humans was able to have a positive effect on age-related motor skills. motor and cognitive dysfunctions in elderly rats.
The test method included the control feeding of the rats with 2, 6 and 9% walnut diets, respectively, for eight weeks before the motor-motor and cognitive tests.
The results of testing of motor functions showed that the 2% walnut diet improves walking, while the 6% walnut diet supports movement during a medium-long walk on a board. All of the walnut diets improved working memory in rats in Morris's water maze. These findings indicate that moderate dietary supplements of walnuts can have a positive effect on the physical and mental abilities of aged rats. Walnut can slow the onset of debilitating neurodegenerative diseases in humans as well.
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