According to the Daily Mail, walnuts are the only nuts that contain alpha-linolenic acid (ALA), a derivative of omega-3 fatty acids. Since the fatty acid is also associated with heart health, experts predict that walnuts may reduce disease.
25-year study ends A new benefit of eating a handful of walnuts a day has emerged
In the study published in the journal Nutrition, Metabolism and Cardiovascular Diseases, scientists analyzed data from 3,341 US people aged approximately 45.
FOLLOWED FOR YEARS
The participants had participated in the Coronary Artery Risk Development in Young Adults (CARDIA) study conducted by the University of Alabama between 1985 and 2015.
They were interviewed about their diets at the beginning and followed up in the 7th, 20th and 25th years of the study.
The 340 people who ate walnuts consumed an average of 19 grams of the nuts per day. They were more likely to be female, white, and highly educated.
THOSE WHO ATE WERE AT NORMAL WEIGHT
At year 20, they were invited back for a health check-up where their activity levels and blood pressure were measured, along with their body mass index. The results showed that those in the walnut-eating group had lower blood pressure than those who did not eat nuts.
25-year study ends A new benefit of eating a handful of walnuts a day has emerged
Around 20 percent of those who ate walnuts in the study had high blood pressure, while 22 percent of those who did not eat walnuts had high blood pressure.
The scientists also suggested that walnuts lead to lower weight gain and a better quality diet. They found that those who did not eat nuts had a body mass index of 29.7 (overweight), while 39 percent were obese.
WHAT ARE THE BENEFITS OF WALNUTS?
WHAT ARE THE BENEFITS OF WALNUTS?
Studies have proven the positive effect of walnuts on the body. The nutritional values of walnuts have occupied scientists from the Middle Ages to the early period. Walnuts, which contain approximately 90 nutrients, have a positive effect on human health.
Studies have determined that regular walnut consumption prevents oxidative damage to LDL, defined as bad cholesterol, after meals.
25-year research is over A new benefit of eating a handful of walnuts a day has emerged
Walnuts, which contain magnesium, zinc, copper, iron, phosphorus, and a number of vitamins; are rich in good fats, folic acid, iron and potassium. It is a real superfood for healthy and balanced nutrition.
25-year research is over A new benefit of eating a handful of walnuts a day has emerged
It is known that due to the abundance of antioxidants, it prevents diseases related to aging, cancer and cardiovascular system diseases.
Walnuts are also suitable for a gluten-free diet. It provides a range of nutritional and vitamin support for vegetarians and vegans.
ARE WALNUTS EFFECTIVE IN LOSING WEIGHT? HOW MANY CALORIES DO WALNUTS HAVE?
If you have a habit of eating chips or chocolate in front of the TV in the evenings, you can consume walnuts, which are healthier instead. Since it is delicious and filling, it reduces the feeling of hunger. Studies have also determined that walnuts reduce the feeling of hunger and help prevent appetite.
The 25-year research is over A new benefit of eating a handful of walnuts a day has emerged
Due to its high healthy fat content, walnuts contain approximately 674 calories in 100 grams. In order to lose weight in a healthy way and focus primarily on calories, extreme caution should be taken when consuming walnuts. More than 8 whole walnuts should not be consumed per day.
00 GRAMS OF WALNUTS INSIDE:
Cholesterol 0 mg
Sodium 2 mg
Potassium 441 mg
Carbohydrate 14 g
Dietary Fiber 7 g
Sugar 2.6 g
Vitamin A 20 IU
25 years of research has ended A new benefit of eating a handful of walnuts a day has emerged
Vitamin C 1.3 mg
Calcium 98 mg
Iron 2.9 mg
Vitamin D 0 IU
Vitamin B6 0.5 mg
Cobalamin 0 µg
Magnesium 158 mg
HOW MANY WALNUTS SHOULD WE EAT PER DAY? HOW MANY WALNUTS SHOULD WE EAT PER DAY?
28 grams of walnuts per day is 190 calories. You can either consume them as a snack or put them in your meals. Since walnuts are very rich in unsaturated multiple fatty acids, omega 6, omega 3 and omega 9, we need to consume them in certain amounts daily.
25 years of research has ended A new benefit of eating a handful of walnuts a day has emerged
Eating four walnuts a day increases the fat content in the body. It is recommended to eat a maximum of 3 or 4 walnuts a day. If the person is not overweight and needs daily energy, there is no harm in consuming 5-6 walnuts. Diabetic patients are advised to consume 2 or 3 walnuts a day with fruit.
HOW TO PREPARE WALNUT WATER?
Walnut water is a very easy supplement to prepare. You can follow the steps below for this.
Break the shell of 1 walnut and remove the inside.
Put the walnut shell and walnut in a teapot together and boil. Let it brew for 1 hour.
25 years of research has ended A new benefit of eating a handful of walnuts a day has emerged
After the walnut water has been brewed, let it sit until morning.
You can drink the walnut water you have prepared in small sips on an empty stomach in the morning. You can also consume the walnut water by chewing it together with the walnut water.
HOW TO CONSUME WALNUT WATER?
Experts recommend that walnut water be consumed by paying attention to the following points:
Walnut water should be consumed on an empty stomach in the morning before having breakfast.
Before waking up in the morning and drinking walnut water, the mouth and teeth should be cleaned.
Breakfast can be eaten approximately 20 to 30 minutes after consuming walnut water. Walnut water will start to give a feeling of fullness during this time.
25 years of research has ended A new benefit of eating a handful of walnuts a day has emerged
It is recommended not to drink more than once a day, but to drink it regularly for 20 days.
The 25-year research is over A new benefit of eating a handful of walnuts a day has emerged
After 20 days of walnut juice consumption, a 1-week break should be taken. If the weight loss process is over and the desired weight is reached, there is no need to drink more.