2023-05-07 11:33:53
Walnuts are full of valuable ingredients and are said to be good for the heart and brain. Everything you need to know about the little nut with the hard shell.
Frankfurt – A true all-rounder: the walnut is not only delicious, but also good for the body and health. As a popular snack between meals, it contains many minerals such as iron, zinc, potassium and magnesium as well as fiber, proteins, healthy fats (especially valuable omega-3 fatty acids) and vitamins – especially vitamin E, vitamin C and vitamin B6.
More and more studies show that regular consumption of walnuts can have a positive effect on health. We have summarized the positive effects of this below.
Superfood walnuts: They are so good for the body and health
With a fat content of over 60 percent, the superfruit is very high in calories, but as the German Society for Nutrition (DGE) informs, walnuts are also valuable suppliers of nutrients and should therefore be included in the diet in moderation (not more than a handful) every day. Like scientists, moreover, in a US-Studie found walnuts may play a pivotal role in weight loss. Thanks to their high fiber and protein content, walnuts can keep you full for longer and prevent cravings.
Walnuts also have the highest content of omega-3 fatty acids of all types of nuts. Like the health portal 24vita.de writes, these work against inflammation, lower cholesterol levels and ensure good blood flow. One University of Minnesota study now proved that people who regularly eat walnuts can also reduce their risk of heart disease. According to study results, this led to the following improvements:
- A low BMI
- A smaller waist size
- A lower blood pressure
- Lower triglyceride levels
Heart health can also be improved with the superfood walnut
Another Study from the University Hospital Hospital Clínic de Barcelona and the Californian Loma Linda University also confirm the findings. According to this, a diet with walnuts can significantly improve heart health and have lower inflammation scores.
The DGE recommends consuming more unsaturated fatty acids instead of saturated ones in order to reduce the risk of cardiovascular diseases.
New research shows surprising result about walnuts
Above all, the superfood is said to have a positive effect on brain function. A high vitamin B content, for example, promotes concentration and can reduce stress levels.
However, regular consumption of walnuts could also promote cognitive development in adolescents and contribute to their psychological maturation. This is the result of a world-leading Study in this field, carried out under the direction of the Institut d’Investigació Sanitària Pere Virgili (IISPV) and in collaboration with ISGlobal (a center promoted by the “la Caixa” Foundation) and the Medical Research Institute Hospital del Mar (IMIM).
Superfood walnuts: How a diet rich in walnuts can affect brain function
This is unprecedented research: the effects of regular walnut consumption during a period as critical to cognitive development as adolescence has never been studied before. Walnuts are rich in alpha-linolenic acid, which plays an important role in brain development, especially in this phase of life.
“Adolescence is a time of great biological change: a hormonal shift takes place, which in turn is responsible for stimulating synaptic growth in the frontal lobe. This part of our brain allows for neuropsychological maturation, that is, the development of more complex emotional and cognitive functions. Neurons well nourished with this type of fatty acid can grow and form new, stronger synapses,” explains Jordi Julvez, study leader and coordinator of the IISPV’s NeuroÈpia research group.
Superfood walnuts: results show an improvement in cognitive abilities
At the study, published in the journal „eClinicalMedicine“ was published, 700 students aged 11 to 16 from 12 different high schools in Barcelona took part voluntarily. They were randomly divided into two groups: the control group, which did not receive any intervention, and the experimental group, which received bags containing 30 grams of walnut kernels – with the indication to the participating youngsters that they could eat them every day for six months.
The research team found that adolescents who ate walnuts for at least 100 days (not continuously every day) improved their attentional functioning, and those who exhibited some symptoms of attention-deficit hyperactivity disorder (ADHD) significantly improved their behavior.
Superfood: Walnuts can even increase life expectancy
“If boys and girls took the recommendations to heart and actually ate a handful of walnuts daily, or at least three times a week, they could see significant improvements in their cognitive abilities, which would help them overcome the challenges of adolescence and adulthood.” Adolescence is a period of great brain development and complex behaviors that requires a significant amount of energy and nutrients,” concludes Ariadna Pinar, first author of the article.
A diet rich in walnuts is therefore always worthwhile. According to Study, published in the Natural Medicine Journal, walnuts may even increase life expectancy. (Vivian Werg)
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