A daily serve of walnuts in women at high risk for diabetes significantly improved diet quality and lowered cardiovascular risk, with no negative effect from extra calories.

    Walnuts are an unusually nutritious food being a rich source of vitamin E, magnesium, folate, polyunsaturated fats, fiber, protein, and phytonutrients.

    Walnuts also have a very low omega-6 to omega-3 fatty acid ratio compared to other nuts.

    Overall these nutritional qualities make walnuts an important food for protection against cardiovascular disease, the leading cause of premature and preventable death globally.

    To see if simple advice to eat walnuts daily could improve heart health a group of women at risk for type 2 diabetes (they were either overweight, had poor blood sugar, high blood pressure, and/ or poor blood cholesterol) were provided with 392 g of walnuts per week (56 g or ½ a cup day providing 366 kcal).

    After 6-months tests revealed that diet quality, endothelial function (indicating improved vascular health), total and low-density lipoprotein (LDL) cholesterol improved significantly from baseline with the walnut-diet.

    Despite the additional calories there was no negative effect on body weight. In fact, some people also received dietary counselling to help control caloric intake to balance the addition of walnuts but this made no difference to body weight or the beneficial effects.

    Walnuts and other nutrient-rich nuts have been found to contribute to satiety, which can help control appetite and total caloric intake,” commented the study investigators.

    “Numerous epidemiological and clinical studies thus far have shown that nuts are not associated with weight gain, likely due to their effects on satiety and possibly also due to inefficient absorption of caloric energy from nuts.”

    So enjoying walnuts regularly could help improve your cardiovascular health, and you need not worry about the additional calories.

    Walnuts are one of the most extremely common ingredients in our daily life.

    They are round, single-seed stone fruits that are produced by walnut trees.

    What makes them extra special is that that they are packed with healthy fats, fiber, and protein.

    Eating walnuts regularly improves your heart and bone health, prevents heart disease, and many more.

    We will touch more on those benefits in a few seconds so make sure to keep watching.

    Coming from mainly from Central Asia and the Mediterranean area, walnuts have long since been part of the human diet for the past thousands of years.

    Walnuts are often treated as snacks, but can also be perfect additions to baked goods, pasta, breakfast cereals, salads, and many more.

    If you’re a walnut lover who loves eating a handful of walnuts per day, stick with us to know how your body can benefit from consuming walnuts.

    1- Aids in weight management

    According to research, routine walnut consumption is associated with increased levels of energy use while resting.

    Although walnuts are calorie-dense, the energy you get from them is 21% lower than would be expected as per their nutrients.

    Also, eating walnuts every day may help curb your appetite.

    2- Improves heart health

    Thanks to the high levels of omega-3 fatty acids in walnuts, regularly eating them is highly beneficial to your heart.

    In fact, munching on a few walnuts a day can help decrease blood pressure.

    The omega-3 fatty acids are known to promote the production of good cholesterol in the body while reducing bad cholesterol.

    3-Reduces the risk of cancers

    Based on several studies, eating walnuts may reduce the risk of getting breast, prostate, and colorectal cancers.

    Walnuts have high amounts of polyphenol ellagitannins, which can be transformed into urolithins.

    These compounds can have anti-inflammatory properties in your gut, protecting you against colorectal cancer.

    Also, urolithins have hormone-like properties that block hormone receptors in the body.

    Hence, it may help decrease your risk of getting hormone-related cancers, such as breast and prostate cancers.

    4-Boosts brain health

    Notice how walnut shells look like minuscule human brains?

    Interestingly, eating walnuts, or nuts, in general, is good for your mind.

    The nutrients in walnuts may also aid in reducing inflammation and oxidative damage in the brain.

    On top of that, consuming walnuts every day can remarkably improve your memory, learning skills, and at the same time, reduce anxiety.

    5- Improves immunity

    Walnuts are rich in antioxidants, which help stabilize and maintain your immunity to a healthy level.

    As a result, it prevents the onset of diseases.

    So if you want the easiest way to boost your immune system, make sure to incorporate some walnuts into your daily diet.

    6.Promotes a healthy gut

    A gut that’s rich in health-promoting bacteria and other microbes has more chances of being a healthy gut and good overall health.

    Meanwhile, an unhealthy composition of your microbiota can cause inflammation and gut disease, boosting your risk of heart disease, cancer, and obesity.

    Eating walnuts daily can increase the bacteria in your gut that produce butyrate, a fat that nourishes your gut, thus, improving your gut health.

    So, are you those six benefits enough to convince you to stock up on walnuts?

    If yes, then make sure to pick the right walnuts.

    Don’t go for shells that have holes and/or cracks.

    Roasted Walnuts 3 ways

    Honey glazed walnuts

    Ingredients

    Walnuts – 2 Cups Salt – 1/4 Tsp Honey – 1/2 cup Butter – 1 Tbsp Sesame seeds – 1 Tsp

    Spiced Walnuts

    Ingredients

    Walnuts – 2 Cups Unsalted Butter – 1 Tbsp Salt – 1/2 Tsp Kashmiri Chili Powder – 1 Tsp Cumin Powder – 1/2 Tsp Chat Masala – 1/2 Tsp

    Walnuts with Cinnamon sugar

    Ingredients

    Butter – 1 Tbsp Walnuts – 2 cups powdered sugar – 1/4 cup Cinnamon powder

    What happens if you eat walnuts everyday?
    Since walnuts are rich in omega-3 fatty acids, more so than any other nut, eating them regularly can also help you maintain your heart health and reduce your risk of cardiovascular disease. The omega-3 fat that comes from plants is known as Alpha-Linolenic Acid (ALA), and it's essential to a healthy heart. more
    What is everyday reasoning?
    The everyday reasoning task (Fig. 4) requires students to (1) identify the premises (reasons) leading to the author's conclusion, and (2) to hypothesise how these premises might be connected to the conclusion by using general knowledge or evidence that might support the author's conclusion. more
    What French eat everyday?
    Foods that are a staple of the French diet include full-fat cheese and yogurt, butter, bread, fresh fruits and vegetables (often grilled or sautéed), small portions of meat (more often fish or chicken than red meat), wine, and dark chocolate. more
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    Do people fart everyday?
    Everybody does. But even though it's such a routine activity — the average person farts between 10 and 20 times per day — there's a lot about farting that you might not know. more
    Do nurses work everyday?
    Nurses can work 8, 10, or 12 hour-shifts. They can work the traditional Monday-Friday 9-5 pm shifts with weekends off or various times throughout the week while rotating the weekends. Many nurses work days, nights, or just weekends. In addition, the may work a part-time, full-time, or as needed (PRN) schedule. more
    What happens if I eat walnuts everyday?
    Walnuts are rich in heart-healthy fats and high in antioxidants. What's more, regularly eating walnuts may improve brain health and reduce your risk of heart disease and cancer. These nuts are easily incorporated into your diet, as they can be eaten on their own or added to many different foods. more
    Did MJ train everyday?
    Instead Jordan trained almost every day at either 5, 6 or 7 a.m., depending on his schedule and time zone, with the occasional night training session, Grover says. Jordan also never questioned anything. Instead, he relied on “his ability to feel what was working for him,” Grover says. more
    Who owns Beeple everyday?
    Mike Winkelmann Everydays: the First 5000 Days is a digital work of art created by Mike Winkelmann, known professionally as Beeple. The work is a collage of 5000 digital images created by Winkelmann for his Everydays series. more
    Is it OK to eat almonds and walnuts everyday?
    Eating nuts every day as part of a balanced diet can be great for your health. Just make sure you don't go overboard, since nuts are high in calories. Nuts contain healthy fats, minerals, and nutrients that not only make them a great snack but also mean they are a heart-healthy food. more
    Is coughing everyday normal?
    Coughing is a routine bodily function, but when it lasts for an extended time, it can get in the way of everyday life and be worrying. A chronic cough can be wet and produce phlegm or dry and tickle the throat. A chronic cough is when a cough lasts longer than 8 weeks in adults or 4 weeks in children. more

    Source: runnerguru.com

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