Have you ever paid attention to the appearance of walnuts?
The walnut looks like a skull and its kernel is like a human brain.
Hence, walnuts are considered a symbol of intellect and brain food;
Now why brain food?
Because walnuts are rich in omega-3s, they are very effective for brain function. The amount of phosphorus in them is equal to that of fish, rice and even eggs.
Walnuts can be eaten alone or mixed with other nuts and dried fruits.
Walnut kernels can be used in yogurt, pizza, cakes or in salads and ice cream.
Walnut oil is also used for food and hygiene.
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Improve heart function
According to research, walnuts contain compounds that prevent hardening of the arteries, so eating it after a meal helps reduce the possible damage of fatty foods to the arteries.
Walnuts contain arginine (a type of amino acid) that the body uses to produce nitric oxide, which is essential for maintaining the flexibility of the heart.
Walnuts also contain antioxidants and alpha-linoleic acid (ala) – a type of omega-3 fatty acid that, according to researchers and nutritionists, high consumption of this fatty acid protects against heart attack.
According to Health Centers, researchers at the University of Loma Linda have found that just adding a few walnuts to your daily diet can reduce your risk of heart disease.
Walnut kernels contain very high amounts of antioxidants and phenolic compounds that help reduce the body’s free radicals and reduce the risk of cancer and tumors.
A 2013 study from the University of Texas found that regular consumption of walnuts in the diet of men reduces the risk of prostate cancer. Another study in 2009 found that regular consumption of walnuts in women reduced the risk of breast cancer.
Since walnuts contain a lot of fiber, it can make you full for a long time and will undoubtedly prevent overeating, especially in creamy desserts, etc. When the fibers enter the stomach, they absorb water and become bulky. That is why you will not feel hungry so soon.
Walnuts are rich in fiber. Dietary fiber has a very good effect on intestinal function. In fact, they make bowel movements easier.
Walnuts are rich in “plant sterols” and therefore can lower bad cholesterol. Plant sterols have a chemical texture that is close to cholesterol. Therefore, they can absorb bad cholesterol in the intestines and reduce its amount. When bad blood cholesterol is reduced, the risk of cardiovascular disease such as coronary artery disease is also reduced.
Due to the high levels of healthy fatty acids in walnuts, it helps detoxify the liver and is also useful for treating fatty liver.
Walnut benefits for the skin
As you know, too much stress causes the skin to age. The vitamin B in walnuts reduces stress and plays a significant role in keeping the skin fresh and healthy. The vitamins B and E in walnuts fight free radicals. Walnut oil also has strong hydrating properties that act as a natural moisturizer for the skin and help treat dryness.
Walnut benefits for the hair
Walnuts are a good source of omega-3, omega-6 and omega-9 fatty acids, as well as potassium, which strengthens hair follicles and helps increase hair growth.
Diabetes and blood sugar
Walnut kernels contain large amounts of unsaturated fats, which reduce the risk of type 2 diabetes.
Consumption of walnut during pregnancy
Walnuts are rich in essential minerals for the body, including calcium, magnesium, fiber, protein, phosphorus, potassium and manganese, which are effective for fetal growth and provide energy and nutrients needed by pregnant women. Manganese in walnuts promotes brain growth, The tissues and muscles of the fetus.
How many walnuts to eat per day during pregnancy
Research has suggested that about 30 grams of walnut kernels be consumed daily.
You can eat 2 to 3 walnuts a day without worrying about side effects, but consuming more than 30 grams per day is not recommended.
Be aware that excessive consumption of walnuts can lead to weight gain and digestive problems.
Therefore, with balanced consumption you can easily help your health and the health of the fetus.
Walnut side effects in pregnancy
Some side effects of excessive consumption of walnuts during pregnancy
- Excessive consumption of walnuts due to high calories can lead to overweight and thus increase cholesterol levels in the body.
- If you are allergic to nuts, consuming even small amounts of it and even walnuts during pregnancy can lead to itching, wheezing and even dizziness.
- Excessive consumption of walnuts during pregnancy leads to diarrhea.
- Some studies on excessive consumption of walnuts show interference with iron absorption in pregnancy and in some cases may cause anemia.
- Eating too much walnuts increases bleeding during childbirth because walnuts prevent blood clots.