Learn about the use of walnuts - "King of nuts" for human health
Over the past 50 years, there has been a lot of research on walnuts and its health benefits. It is not enough to say that walnuts are a nutritious food, to call it a "panacea" to fully describe the benefits it brings. Let's learn about the top 7 health benefits of walnuts in the article below.
What is a walnut?
Walnuts (also known as pecans) are round, single-seeded berries that grow from the walnut tree. They are a good source of healthy fats, protein and fiber. They promote heart health, strengthen bones, help with weight control, and a whole host of other benefits.
The walnut tree is native to eastern North America but is now commonly grown in China, Iran, California and Arizona. Walnuts are shaped like a brain with two hemispheres with many wrinkles.
Uses of walnuts
1. Reduce the risk of cancer
Walnuts not only help reduce the risk of prostate cancer, but also reduce the risk of breast cancer. In an 18-week study, prostate tumors in mice that ate 70 grams of walnuts were smaller and grow slower than mice that consumed the same amount of fat from other foods. Other souces.
A diet rich in walnuts has been shown to reduce prostate cancer growth by 30 to 40%. According to another study, just two handfuls of walnuts a day (about 7% of your diet) will cut your risk of breast cancer in half and slow tumor growth by 50%.
2. Heart Health
Walnuts contain the amino acid L-arginine (an amino acid needed to make protein in the body) making them very beneficial for people with heart disease or those at risk for heart disease.
Walnuts also contain plant-based fatty alpha-linolenic acid (ALA), which has anti-inflammatory properties and may prevent the formation of thrombosis (blood clots caused by pathology). Research shows that people with a diet high in ALA have a reduced risk of coronary heart disease.
Eating four walnuts a day has been shown to significantly increase heart-healthy ALA levels, ensuring healthy cholesterol levels.
A separate study found that eating just 30 grams of walnuts a day can reduce the risk of cardiovascular disease. For people with cardiovascular disease, increasing the frequency of walnut consumption will reduce the risk of death.
3. Rich in Antioxidants
Antioxidants are vital to your health, as they are believed to aid in your age control by fighting free radicals which are at the heart of age-related deterioration. . Walnuts contain a number of unique and powerful antioxidants found only in a few commonly eaten foods, including: quinone juglone, tannin tellimagrandin and Flavonol morin.
Walnuts contain antioxidants that are very powerful in "scavenging" free radicals. A study has shown that walnut polyphenols can prevent chemical-induced liver damage.
4. Weight control
Adding walnuts to your diet can help you maintain your ideal weight in the long run. In a report with 31 study participants, those whose diets included nuts or seeds in place of other foods lost about 0.7 kg and 1.2 cm in their waistlines. Eating walnuts also increased feelings of fullness for the next three days.
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5. Improves Reproductive Health in Men
One of the lesser known uses of walnuts is their impact on male fertility. Eating an extra 75 grams (more than half a cup) of walnuts per day significantly improves sperm quality, including vitality, motility, and morphology.
6. Brain Health
Walnuts contain several neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows that eating walnuts supports brain health, including boosting logical thinking in young adults.
One study also found that consuming high antioxidant foods like walnuts can reduce vulnerability to oxidative stress (an imbalance in the amount of oxygen) that occurs during aging. , promote health and also enhance cognitive ability, motor function in the aging process.
7. Improve metabolic parameters in people with diabetes
Beneficial fats in the walnut diet have been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes eat 1/ 4 cups (about 21 grams) of walnuts daily significantly reduced fasting insulin levels compared to those who didn't. And this effect only takes 3 months to see the effect.
Allergy symptoms when eating walnuts
Just like peanuts, walnuts can also cause allergies. According to the American College of Allergy, Asthma and Immunology, nut allergies typically last a lifetime, with less than 10 percent able to outgrow the condition. Allergy symptoms include:
Itchy throat, mouth, skin, eyes or any other area
Pain and cramps in the abdomen
Nausea and vomiting
Diarrhea
Difficulty swallowing
Stuffy or runny nose
Shortness of breath
Anaphylaxis
Note when using walnuts
You should eat the whole white layer of shelled walnuts. It has a bitter taste and is difficult to eat, but you should know that 90% of the antioxidants in walnuts are found in that membrane.
If you have herpes, you should avoid or limit your intake of walnuts, as high levels of arginine can deplete the amino acid lysine (an essential amino acid that enhances calcium absorption and retention, preventing it from getting worse. calcium excretion out of the body), which will cause herpes to return.
Walnuts are very perishable. If you buy shelled walnuts in bulk, avoid those that are shriveled or have a rancid smell.
Walnuts (with or without shell) should be stored in an airtight container in the refrigerator or freezer.
You can enhance the quality of your walnuts by soaking them in water and leaving them overnight, this will lower some of the enzyme inhibitors and phytic acid (a natural substance found in tree nuts, which degrades the walnuts). absorption of iron, zinc and calcium, causing mineral deficiency). After soaking, you can evaporate the water at a low temperature (about 40 to 44 degrees Celsius) until the seeds are more crispy.
To get the many health benefits from walnuts, you should eat 7 of them a day. However, this number will vary for children, pregnant women, and older adults. Accordingly, children should only eat 4-6 walnuts a day, pregnant women should only eat 6-8 nuts and the elderly can use 6-9 nuts. The maximum number of walnuts you can eat per day is 9.
Through the above article, we can conclude that: There is no denying the great benefits that walnuts bring, but everything has good and bad sides. Therefore, when using walnuts, we need to pay attention to the amount and frequency of consumption.
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