Walnuts are characterized by their good content of antioxidants and their particular richness in polyunsaturated fatty acids, mainly in the form of omega-3, which have a protective effect against cardiovascular diseases. Therefore, we should know that walnuts provide us with many health benefits of which we cite the following:
– They help lower blood cholesterol levels.
– They help reduce the risk of gallstones.
– They help reduce the risk of colon cancer in women.
– They help fight age-related diseases.
– Their content of arginine facilitates blood vessel dilation, a necessary factor for good blood circulation.
– They are rich in fibers and thus facilitate intestinal transit.
In order for us to acquire all such benefits, our daily consumption of walnuts should normally equal to some 20 g (i.e. 7 half walnuts = 130 kcal).
As far as calories are concerned, and since walnuts are high in fat, one can possibly believe that their consumption may cause gain weight. Well, think again! Many researches on this subject have concluded that a regular consumption (but not excessive) of walnut was not associated with gain weight. In fact, various mechanisms come to explain this effect such as the increase in the degree of satiety, their high content in fibers and polyunsaturated fatty acids, as well as the incomplete absorption by the body of the fat they contain. Finally, if you still fear gain weight, I advise you to add a few walnuts to your food plan through making them a substitute of a less healthy food, rather than as an additional portion. In fact, walnuts are an ideal choice as a snack for example.