Zero cholesterol, so many good fats and minerals: the nutritional properties of nuts dried fruit make this an ally of good health. The possible benefits arising from their inclusion in power are not lacking. Some of these substances have, for example, an antioxidant effect that can help to defend itself by the appearance of chronic diseases typically associated with aging.
But first things first: What are the minerals and good fats in nuts? And how they can protect health?
The nutritional properties of nuts
One serving of nuts, corresponding to 28 grams (about 6-7 whole kernels, the edible part of the walnut) provides about 190 calories and 18 grams of fat, including 1.5 grams of saturated fat, 2.5 grams of monounsaturated, 13 grams of polyunsaturated and 2.5 grams of alpha-linolenic acid (ALA), a precursor of omega 3 EPA and DHA, friends of health.
In a portion of walnut we find also 4 grams of carbohydrates (including 2 in the form of fibers) and the same number of proteins.
Among the mineral salts , particularly abundant it is potassium, present in a dose of 125 mg per serving. To it are added significant amounts of copper, phosphorus, magnesium, iron and calcium. As regards, however, the sodium – which when taken in excessive amounts is the enemy of health – 28 grams of walnuts will make 1 mg.
Finally, nuts contain folate, melatonin and other antioxidants. In particular, within them they are the vitamin E, the juglone, the tellimagrandina and morin.
The benefits of nut consumption
As mentioned, the antioxidants present in walnuts help prevent chronic diseases such as cardiovascular disorders, neurological diseases and tumors. What makes it possible is their action against free radicals, enemies of healthy aging.
Even the alpha-linolenic acid may help protect cardiovascular health. Its benefits are added those of the L-arginine amino acid found in proteins of nuts. In addition, omega 3, together with vitamin E, the folate, melatonin and various antioxidant compounds can also help protect brain health. In addition, you should also read feeling good is also an attitude, where we have mentioned about some negative activity of our brain, which you can control by yourself.
Take high doses of Omega-3 has anti-inflammatory effects
Among other benefits of nut consumption suggested by research conducted on the subject they are included improving the control of type 2 diabetes and enhancing the vitality, motility and morphology of sperm.
Finally, walnuts also help keep the line. Their secret seems to lie in the ability to increase the sense of satiety. Only further research can, however, confirm and reveal any more details on the mechanisms behind this and other benefits associated with the consumption of nuts.