In ancient times, the beneficial properties of the walnut were associated with the effect on the brain, because its core is so similar to the cerebral convolutions enclosed in a hard skull-shell. What once seemed like a ridiculous belief is scientifically confirmed in the modern world. Walnuts contain substances that contribute to intellectual activity, but their benefits are not limited to this.
Walnuts for the cardiovascular system
Walnuts are rich in polyunsaturated vegetable fatty acids. Just like olives and their oil, nuts contain monounsaturated oleic acid, which has been proven to be effective in lowering cholesterol levels in numerous studies. Linoleic and alpha-linoleic acid in walnuts helps prevent cardiovascular diseases such as atherosclerosis, angina pectoris, heart attacks. Scientists have shown that the inclusion of walnuts in the diet reduces the risk of myocardial infarction and angina pectoris by 50%. Walnuts owe their alpha-linoleic acid properties to lowering high blood pressure, as it not only lowers cholesterol and prevents blood clots, but also makes the walls of arteries elastic.
Walnuts are a high-calorie product (654 kcal per 100 g), but the healthy fats and serotonin they contain make it possible to avoid hunger, impulsive "raids" on the refrigerator, so they are recommended for those who are losing weight.
Antioxidant Properties of Walnuts
Walnuts are a great source of antioxidants. Most notably, they contain a rare form of vitamin E - not the "popular" alpha-tocopherol, but the rarer gamma-tocopherol. In this form, this vitamin is a powerful fat-soluble antioxidant that maintains the integrity of the cell membranes of the mucous membranes and skin, protecting them from harmful free radicals. Combined with vitamin C, also found in walnuts, gamma-tocopherol is ideal for detoxifying the body. Walnuts contain 21 grams of vitamin E per 100 gram serving, which is 140% of the RDA.
A rich source of phytochemicals with antioxidant activity, such as the listed vitamin E, melatonin, ellagic acid, polyphenolic compounds, walnuts become useful in the prevention of several types of cancer, including prostate and breast cancer, neurological and inflammatory diseases.
It is not only the B vitamins that make nuts useful for the brain, but also the lecithin they contain.
Other health benefits of walnuts
Walnuts are high in calcium, which makes them useful for preventing osteoporosis. The presence of B vitamins, polyphenols and zinc in walnuts not only helps to maintain excellent skin turgor, but also prevents dryness and fights eczema. Considering that, in addition to zinc, nuts contain omega-3 and omega-6 fatty acids, it becomes clear why walnuts are recommended for women who want to have luxurious thick hair. Due to their rich content of omega-3 fatty acids, these nuts also reduce the risk of coronary heart disease, metabolic syndrome, and type II diabetes. The presence of copper in nuts, together with other vitamins and minerals, helps prevent seborrhea and alopecia. Melatonin, also found in nuts, makes them useful for maintaining a healthy nervous system and normalizing circadian rhythms.
