Walnuts: why it is important to eat them

Walnuts have many benefits and few side effects: find out why you sould introduce the in your diet!

Walnuts are very precious fruits we should all eat regularly. Although they are very high in calories, they contain fatty acids useful to control cholesterol. They are also an excellent source of vitamins and mineral salts, essential for the well-being of the body. Let’s see in detail why we should eat them!

Walnuts benefits

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As mentioned above, these fruits contain monounsaturated and polyunsaturated fats (Omega 3 and Omega 6), which have a key role in fighting against cholesterol. Walnuts help lowering LDL cholesterol levels and keep regular or, in some cases, increase those of HDL cholesterol.

They also contain proteins, mineral salts (magnesium, potassium, iron and calcium) and vitamins (B group and folic acid), which make walnuts essential in vegetarian and vegan diets, in order to avoid dangerous deficiencies.

In particular, vitamin B1 ensures the proper functioning of the nervous and muscular systems; vitamin B6 is responsible for the synthesis of serotonin, prevents neurological diseases and improves the immune defences. Vitamin B9, also called folic acid, stimulates the production of hemoglobin. Magnesium helps the proper functioning of the muscles. Finally, thanks to vitamin E, walnuts have antioxidant and anticancer properties .

How many walnuts to eat per day?

Walnuts are good for your health, but it is important not to eat too many, because they are very caloric (about 600 calories per 100 grams). Moreover, they contain oxalates, which can cause kidney and urinary tract issues, such as kidney stones.

According to some scientific studies, you should eat about 40-80 grams of walnuts every day (8 fruits are 30 grams). In this way, you will benefit from all their properties without exceeding with the calorie intake. Obviously, people following low-calorie diets must be really careful.

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ultimo aggiornamento: 28-11-2018

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