It is important to introduce walnuts in the diet, because they are rich in beneficial properties. Let’s see what their nutritional values are and how many to eat every day.
We should all introduce the walnuts in diet, because they are fruits with numerous beneficial properties. If consumed in moderate quantities, they are an excellent snack for those on a weight loss diet, because they help keep weight under control.
As you well know, they are fruits contained in a hard and woody shell. They can be eaten fresh or toasted, alone or in combination with other dried fruit, whole grains and yogurt. Let’s see in detail what their properties are , their nutritional values and how many we should eat every day.
Properties of walnuts
Walnuts, as we have anticipated, have many properties. They are above all rich in mineral salts (magnesium, potassium, iron and calcium), vitamins (especially vitamin E, folic acid and B vitamins) and proteins .
They also contain “good” fats, or omega 3 fatty acids , which help lower the level of LDL cholesterol and prevent inflammation. Thanks to the content of ellagic acid , a powerful natural antioxidant, they are also excellent for strengthening the immune system.
Finally, they contain melatonin , a substance that regulates sleep-wakefulness, and arginine , an amino acid that provides energy to the body.
Benefits of nuts
The benefits of this food are remarkable. First of all, they have a high content of monounsaturated and polyunsaturated fatty acids (Omega 3 and Omega 6), which help lower LDL cholesterol levels , have anti-inflammatory and anti-tumor action.
Vitamin B1 regulates energy metabolism, the functioning of the nervous and muscular systems . Vitamin B6, on the other hand, regulates the synthesis of serotonin, strengthens the immune system and prevents neurological disorders. Vitamin B9, better known as folic acid, and iron, are essential for the correct production of hemoglobin and to fight anemia .
The zinc contained in walnuts is useful for preventing prostate diseases . If consumed at dinner, thanks to melatonin, they help fight insomnia . In addition, the high energy intake and the numerous vitamins they contain make them the perfect food for pregnant women, children, athletes and convalescents.
Being rich in vegetable proteins, calcium and iron, they are very useful in vegetarian and vegan diets , to replace meat and animal derivatives.Finally, vitamin E has antioxidant properties , while magnesium promotes the proper functioning of the muscular system.
Walnuts: nutritional values
The nutritional values and calories of walnuts (per 100 grams) are as follows:
-Water 4.07 g
-Proteins 15.23 g
-Fats 65,21 g (of which saturated 6,126 g; monounsaturated 8,933 g; polyunsaturated 47,174 g)
-Carbohydrates 13.71 g (of which sugars 2.61 g)
-Glycemic index 15
– Cholesterol 0 g
– 6.7 g fibers
– Phosphorus 346 mg
-Potassium 441 mg
-Zinc 3.09 mg
– Calcium 98 mg
-Iron 2.91 mg
-Magnesium 158 mg
-Vitamin B1 0.341 mg
-Vitamin B6 0.537 mg
-Vitamin B9 98 µg
-Vitamin E 0.7 mg
How many calories are in walnuts
Do walnuts make you fat? It is a very caloric food: we have seen that they have about 654 kcal per 100 grams, and the same amount of mixed nuts roasted in oil and with added salt contain about 607 calories . 100 grams of Pecans, on the other hand, have about 690 calories, while those of Macadamia even 718 .
The Brazilian variety has 656 calories, again per 100 grams, while the English variety has 654. In any case, therefore, it is better not to abuse these fruits.
Contraindications of walnuts
Even though walnuts have many benefits, don’t think they don’t have contraindications . First of all, being very caloric and rich in fat, you must not exceed the quantities, especially if you follow a weight loss diet.
The most serious side effect, however, is the possibility of developing severe allergic reactions , which in a few minutes cause swelling of the face, tingling of the tongue, hives and anaphylactic shock.
How many nuts should you eat a day?
Nuts are good for you, but how many should you eat a day? According to scientific studies, the ideal amount is 40-80 grams . This quantity, in fact, keeps the LDL cholesterol levels unchanged, while it decreases those of HDL cholesterol.
On average, it is recommended to eat 30 grams per day (which corresponds to about eight walnuts ), to benefit from all its properties, without risking weight gain due to the high caloric intake: it is important not to exceed the quantities, because they are very caloric (about 600 calories per 100 grams). In addition to being high in fat, they also contain oxalates, which can cause kidney and urinary problems, such as stones .
Photo source: https://pixabay.com/it/noce-dado-noci-frutta-a-guscio-2816934/, https://www.pexels.com/photo/brown-nuts-on-table-45211/