Nutritional value and health benefits of walnuts

Nutritional composition of walnuts

Walnuts are increasingly known and popular among consumers in Vietnam. This type of nut contains a diverse nutritional composition, made up of 65% fat and about 15% protein, the nut is low in carbs and most of which include fiber.

30 grams of walnuts contain specific nutrients and concentrations:

• Calories: 185
• Water: 4%
• Protein: 4.3 grams
• Carbs: 3.9 grams
• Sugar: 0.7 grams
• Fiber: 1.9 grams
• Fat: 18.5 grams

8 health benefits of walnuts

The nutritional value inside walnuts provides nutrients to the body and brings countless benefits to your health.

• Good for the brain: Walnuts contain fatty acids that help the brain develop healthily, have better memory and reduce stress. Eating walnuts every day and properly helps you improve brain function.
• Good for bones: The diverse nutritional ingredients inside walnuts provide the body with strong bones, omega 3 fatty acids help increase calcium absorption and reduce osteoporosis.
• Cardiovascular protection: The omega-3 fatty acids, minerals, vitamins and antioxidants found in walnuts themselves help reduce bad cholesterol, reduce inflammation, and improve blood vessel function. To protect heart health, walnuts are a food you should supplement.
• Stabilize blood pressure: Eating walnuts can help reduce blood pressure, maintain blood pressure at a stable level, and reduce the risk of other diseases caused by high blood pressure.
• Supports weight control: Walnuts contain polyunsaturated fats that help you feel full longer and reduce appetite. If you want to lose weight, you should not ignore walnuts, which are both nutritious and help you control your weight effectively.
• Supports blood sugar control: With ingredients and effects that help control body weight, walnuts help balance blood sugar and control type 2 diabetes. Good food for people with diabetes.
• Improve sleep quality: Eating walnuts will supplement your body with melatonin to help you fall asleep, bringing you better and deeper sleep. Melatonin is a substance produced to help you fall asleep.
• Prevent some cancers: Walnuts are rich in polyphenol ellagitannins, which will be converted by intestinal bacteria into urolithin, which reduces intestinal inflammation, contributing to the fight against colorectal cancer and other cancers. In addition, eating walnuts can help reduce the risk of hormone-related cancers, especially breast cancer and prostate cancer.

Walnuts have very high nutritional value and are good for health, so add these nuts to your daily diet to improve your health and protect your body from some dangerous diseases.

How to use walnuts and things to note

Walnuts are nutritious and popular with many people, but you should not eat too many in a day. Use about 9 walnuts a day, pregnant women should use about 6-8 walnuts a day.

Use a tool to peel the seed and eat the inside. You can eat it directly or grill it before eating. In addition, you can use walnuts to make nut milk or mix with other nutritious nuts.

Note, walnuts are not easy to digest directly, chew them thoroughly to help your body absorb them better and avoid eating them at night before going to bed to not affect your sleep quality.

Walnuts contain a lot of oil, so you need to store them carefully so they don’t get damaged.

As a nutritious snack, walnuts have been popularly chosen by people today. Hopefully, the information in the above article helps you better understand the health benefits of walnuts. Supplement your diet with foods that are good for your body to care for and protect the health of you and your family.