Benefits of Walnuts and All Nuts
Walnuts are an excellent source of nutritional profile that is an anti-inflammatory omega-3 essential fatty acid in the form of alpha-linolenic acid (ALA). They are also rich in antioxidants, and a good source of molybdenum and B vitamin biotin.
How many walnuts (nuts) should you eat in a day?
A healthy serving size is about 1 to 2 nuts per day.
Walnuts protect your body from cellular damage, heart disease, cancer, and premature aging. Also, they protect against metabolic syndrome, cardio vascular problems, and type 2 diabetes.
The 5 Top Benefits of Nuts (From Organic Facts)
Walnuts are the top nut for brain health and they have a significantly a high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline.
What is DHA?
Docosahexaenoic acid, or DHA, is a polyunsaturated omega-3 fatty acid (PUFA) found throughout the body. It is a major structural fat found in the brain and eye accounting for up to 97% of the total omega-3 fats in the brain and up to 93% of the omega-3 fats in a specific part of the eye, called the retina.
Is there DHA in fish oil?
Many people focus on the dosage of fish oil to take, like 1000 mg or 1200 mg, but it is the omega-3s that matter. This is where the benefits of fish oil are found. The two types of omega-3 fatty acids to focus on are EPA and DHA.
What is DHA and what is it good for?
The omega-3 fatty acid docosahexaenoic acid (DHA) is crucial for the healthy structure and function of the brain. An optimal intake of DHA is especially essential for pregnant and nursing mothers to ensure adequate brain development in their children.
Which nuts are the best for you?
2 / 9 Walnuts: Inflammation Fighters. ...
3 / 9 Almonds: Good for Your Gut. ...
4 / 9 Cashews: Brainpower Boosters. ...
5 / 9 Pecans: Artery Defenders. ...
6 / 9 Brazil Nuts: Potent Cancer Protector. ...
7 / 9 Macadamia Nuts: The Most MUFAs. ...
8 / 9 Pistachios: The Skinniest Nut. ...
9 / 9 Hazelnuts: More Than Just Coffee Flavoring.
Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:Unsaturated fats. ...Omega-3 fatty acids. ...Fiber. ...Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. ...Plant sterols. ...L-arginine.
Almonds
If you avoid dairy, calcium-rich almonds are a good choice to ensure you're getting enough of this bone-building mineral. Almonds are also high in vitamin E, a nutrient which helps to improve the condition and appearance of your skin. For some extra heart help, swap flaked almonds for the whole nut - with the skin intact - because the almond's skin is full of heart-protecting compounds called flavonoids.
Cashews
Because they contribute a good level of protein and are a useful source of minerals like iron and zinc, cashews make an excellent choice if you're following a vegetarian diet. They're also rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss. Add a handful to a vegetarian stir-fry or use as a nut butter on crackers or bread.
Pecans
Heart-friendly pecans are packed with plant sterols, valuable compounds that are effective at lowering cholesterol levels. Pecans are also antioxidant-rich which helps prevent the plaque formation that causes hardening of the arteries. They're rich in oleic acid, the healthy fat found in olives and avocado. As a good source of vitamin B3 pecans are the perfect option if you're fighting fatigue because this vitamin helps us access the energy in our food.
Brazil Nuts
Ideal for those with low thyroid function, Brazils are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps wounds to heal. You only need three or four Brazil nuts a day to get all the selenium you require.
Macadamia Nuts
With one of the highest fat contents, macadamias are often used to add flavour and texture to dishes and work well in both savoury and sweet recipes. Although high in fat, they do supply good levels of the healthy mono-unsaturated variety. They're a rich source of fibre and make a useful contribution of minerals including magnesium, calcium and potassium. Buy in small batches and store carefully to avoid rancidity.
Pistachios
Being especially rich in vitamin B6, which is important for keeping hormones balanced and healthy, pistachios are a good option for those with problem periods. They're the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also contain potassium and fibre - in fact a 30g serving has more than three times that supplied by the equivalent weight of plums.
Hazelnuts
Opt for hazelnuts if you're concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinsons. Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels.
So next time your looking for a good snack... Go nuts over some nuts to add to your diet and benefits for your health. If you would like to learn more about nuts a good place to visit is https://www.organicfacts.net/health-benefits/seed-and-nut
