Meta: Let's explore the benefits of walnuts with Anh Duong to take care of your family's health in a comprehensive and scientific way!

Benefits of Walnuts | Things You Should Know

Walnuts have long been considered a golden food thanks to their rich nutritional content and the wonderful benefits they bring to health. Not only rich in good fats, protein and fiber, walnuts also contain a variety of important vitamins and minerals that help the body maintain its best condition. So why do many nutritionists encourage people to add walnuts to their daily diet? Let's explore the detailed benefits of walnuts with Anh Duong through the article below!

Health benefits of walnuts

Walnuts are a highly nutritious food, originating from walnut trees of the Juglandaceae family and grown mainly in temperate climates such as the United States, China and some European countries. With its distinctive appearance and fatty taste, the health benefits of walnuts include:

Good for the heart

Reduce bad cholesterol

One of the biggest benefits of walnuts for the heart is their ability to reduce bad cholesterol (LDL). Thanks to their high unsaturated fat content, walnuts help balance blood cholesterol levels, thereby preventing the buildup of fat in the arteries and reducing the risk of cardiovascular disease.

Prevent atherosclerosis

Atherosclerosis is one of the leading causes of cardiovascular problems. Walnuts contain many antioxidants, which help prevent the oxidation of cholesterol and reduce the risk of plaque formation in the arteries. This is especially important for maintaining a healthy cardiovascular system.

Support blood pressure regulation

Walnuts are also rich in magnesium and omega-3, important nutrients that help regulate blood pressure. Magnesium helps blood vessels relax and reduce stress, while omega-3 helps prevent sudden increases in blood pressure. This reduces the risk of diseases such as high blood pressure and stroke.

Improve brain health

Enhance memory

Walnuts are a rich source of omega-3 and polyphenols, which have been shown to enhance memory and learning ability. In particular, it is very good for the elderly or those who need to improve long-term memory.

Improve concentration

Not only does it help with memory, walnuts also help improve concentration. With high levels of nutrients such as vitamin E and fatty acids, walnuts help maintain brain cell health, thereby improving concentration and reducing mental stress.

Prevent Alzheimer's disease

Another important benefit of walnuts is their ability to prevent Alzheimer's disease. Antioxidants and omega-3 fatty acids in walnuts can protect brain cells from damage and functional decline, contributing to reducing the risk of neurodegenerative diseases in the elderly.

Aids digestion

Improves the digestive system

Thanks to the abundant amount of fiber, walnuts have the effect of improving the digestive system. Fiber helps increase intestinal activity, promote food digestion and prevent problems such as bloating and indigestion.

Prevent constipation

With the ability to promote the movement of food through the intestines, walnuts are a great choice to prevent constipation. This is especially beneficial for people with weak digestive systems or those who have digestive problems.

Beautify skin and hair

Antioxidants, prevent aging

Antioxidants in walnuts have the ability to fight free radicals, thereby preventing skin aging. Vitamin E in walnuts also helps regenerate and restore damaged skin cells, giving you youthful and healthy skin.

Provide moisture to the skin

Walnuts contain many fatty acids that help provide moisture to the skin from the inside. This helps maintain smooth skin, prevent dry skin and dehydration, especially in the cold season.

Strengthen nails

Not only good for the skin, walnuts also help strengthen nails. Minerals such as zinc and magnesium in walnuts help strengthen nails, preventing broken and brittle nails.

Other effects

Support weight loss

Although high in fat, walnuts can help support weight loss effectively. The fat in walnuts is healthy fat, helps increase the feeling of fullness and reduces cravings, thereby supporting the weight loss process naturally.

Strengthen the immune system

Walnuts also contain many vitamins and minerals such as zinc and magnesium, which help strengthen the immune system and protect the body from infectious diseases. Eating walnuts regularly helps the body stay healthy and resistant to environmental pathogens.

Reduce the risk of cancer

One of the most notable effects of walnuts is the ability to reduce the risk of cancer. The powerful antioxidants in walnuts have the ability to prevent the formation and development of cancer cells, especially breast cancer and colon cancer.

How to use walnuts properly?

Walnuts are not only a nutritious food but also have many rich uses to maximize their nutritional value. Knowing how to use walnuts properly not only helps you absorb all the nutrients but also brings many great benefits to your health.

Eat directly

One of the simplest and fastest ways to use walnuts is to eat them directly. This is the way to help you fully enjoy the flavor and nutritional value of walnuts without losing them due to temperature or processing.

For best results, you can eat 5-7 walnuts a day, especially in the morning. Eating walnuts at this time helps the body absorb the nutrients best, while providing energy for an effective working day.

Combine with other dishes

Walnuts can be combined into many dishes to increase nutritional value and flavor. This nut can be used as an ingredient in salads, smoothies or combined with cereals for a healthy breakfast.

You can add roasted walnuts to green salads to create crunch and provide more vegetable protein. Or blend walnuts with bananas, yogurt and honey to create a nutritious and delicious smoothie. In addition, you can also grind walnuts and add them to cake batter to create nutritious cookies or muffins.

Notes when using walnuts to ensure safety and effectiveness

In addition to the outstanding benefits of walnuts, there will still be some cases of unwanted side effects. To avoid these problems, you need to understand the important notes during use, from controlling the amount of food eaten to how to store it properly.

Do not eat too many walnuts

Walnuts contain a lot of healthy fats and calories, so eating too much can cause uncontrolled weight gain. Additionally, consuming large amounts of walnuts can cause digestive discomfort, including bloating or diarrhea.

To ensure adequate nutrient absorption without adverse health effects, you should eat about 5-7 walnuts per day. This will provide adequate amounts of omega-3s, fiber, and essential vitamins without causing side effects.

People with nut allergies should avoid

Walnuts, like other nuts, can cause allergies in some people. Those who have a history of allergies to tree nuts such as cashews, almonds, chestnuts, macadamia nuts, etc. should be cautious when trying walnuts. Nut allergies can lead to mild to severe symptoms such as rashes, swollen lips, difficulty breathing, and in severe cases, anaphylactic shock.

If you have never eaten walnuts before and want to try them, start by eating a small amount and observe your body's reaction within 24 hours. If there are no signs of allergies, you can gradually increase the amount you eat, but you should still maintain it within a safe level.

Proper storage of walnuts

Because they contain a lot of unsaturated fats, walnuts are very sensitive to temperature and light. You should not leave walnuts in direct sunlight or high temperatures, as this can cause the nuts to spoil faster.

In addition, they are also susceptible to oxidation and damage if not stored properly. To keep walnuts fresh for a long time and avoid oxidation, you should store them in the refrigerator by placing them in an airtight container to avoid exposure to air. If you do not use them all within a few weeks, you can put the walnuts in the freezer for longer storage. Walnuts can be kept in the freezer for 3 to 6 months and still maintain their quality.

With a rich source of nutrients including omega-3, vitamins, minerals and antioxidants, the effects of walnuts do not stop at supporting digestion, protecting the cardiovascular system, but it also helps to keep the mind clear, improve overall health and beauty. However, to optimize the benefits of walnuts, you should use this type of nut regularly in the right dosage as well as incorporate them into your daily meals. And don't forget to pay attention to proper storage and avoid overeating to ensure your health!