The Benefits Of Walnut Consumption For Our Stomach

We usually associate the consumption of walnuts with improving people’s mental performance or taking care of cardiovascular health. However, due to their properties, they are also beneficial for our stomach.

Walnuts are a dried fruit native to Asia. They have a peculiar shape reminiscent of the brain. They have a high nutritional value, since they are one of the foods richest in healthy fats. They are also rich in:

• Fiber.
• Vegetable proteins.
• Folic acid.
• Magnesium and calcium.

Its regular consumption helps, among other things, to regulate intestinal transit, prevent cardiovascular disorders and prevent or relieve heartburn.

Benefits of consuming walnuts

Walnuts are among the most complete foods. Some of its most notable properties are:

• They help lower the level of bad cholesterol, LDL.
• It reduces the risk of suffering from cardiovascular diseases.
• Antioxidant action due to its high content of polyphenols.
• They are satiating for their fiber content.

1. Physical and intellectual development

Due to their content of omega 3 fats, walnuts are a very interesting food for children and young people, since, due to their nutritional value, they help physical and intellectual development. Students can improve their concentration and academic performance by consuming this food.

Other components of walnuts that are valuable for the brain in addition to omega 3 are lecithin, phosphorus and B vitamins, being a good way to feed the brain, give energy and treat memory loss. This is stated in this study carried out by the University of São Paulo (Brazil).

2. Fight depression

The daily intake of walnuts increases serotonin levels. This hormone is related to happiness and well-being. People suffering from depression have lower levels of serotonin, therefore the consumption of walnuts is believed to  help fight depression. However, there is not enough scientific evidence to support this claim.

3. Benefits of walnuts for skin and bones

The presence of zinc in walnuts along with polyphenols and B vitamins will help keep the skin in good condition, avoiding its dryness. In addition, due to the high content of calcium, potassium and magnesium, they will help us maintain good bone health, according to this study carried out by the United States Department of Health.

4. Suitable for diabetics

The consumption of walnuts provides fiber, which increases the feeling of satiety. This helps reduce food intake favoring weight loss.

Due to their low carbohydrate content, walnuts are a suitable food for diabetics, as reported in this research carried out by the University of South Australia. In addition, they provide all their benefits for cardiovascular health without influencing blood sugar levels,

How to consume walnuts?

Nuts used to be the opposite of a fat loss and weight loss diet. However, more and more studies highlight the benefits of including walnuts in weight loss diets. A handful of nuts a day helps reduce the gut and lose localized fat in that area.

There are studies that show that eating 30 grams of walnuts a day for 12 weeks helps improve serotonin levels, reduces hunger, lowers blood sugar levels and abdominal fat.

Its high content of omega 3 and polyphenols are responsible for the benefits that walnuts provide in people with obesity. However, despite its high caloric content, its nutritional value and consumption in small amounts on a daily basis can improve cardiovascular risk factors.

The recommended portion to include them in the diet is a handful of between 3 and 5 nuts, which we can take for breakfast, as a healthy snack, in salads or in a sauce.