There is one of the healthy fats, which is rich in content and very beneficial for our health, has high accessibility, is a nutrient that we need in every period of our lives and occupies an important place in sports nutrition and that we should definitely include in our diet. Walnut!
BENEFITS OF WALNUT
Walnut; It is rich in plant omega-3 fatty acids, namely ALA (alpha linolenic acid) and phytochemicals, antioxidant polyphenols and fiber. ALA deficiency causes many diseases, especially chronic diseases in the body. Expert Dietitian Zehra Bora Kara gave information about the subject.
Compared to other fruits and vegetables, walnuts contain about twice the concentration of phenols and have one of the highest concentrations of antioxidants, as the majority of polyphenols are antioxidants. Antioxidants play a powerful role in protecting against heart disease and cancer. According to an article published in the Journal of Nutritional Biochemistry in 2017, walnut consumption has positive health benefits such as reducing the risk of cancer and heart disease. It also slows tumor growth rate in mice and is associated with maintaining brain health during aging.
SLOWS ALZHEIMER’S DISEASE
According to a study conducted in California, eating a handful of walnuts every day will strengthen cognitive health; It has also been stated that it will have beneficial effects on slowing or preventing the progression of Alzheimer’s disease.
It has also taken a place with its walnut value in the Mediterranean type diet model, which has increased in popularity recently, especially in diseases such as heart diseases and non-alcoholic fatty liver disease. It helps to significantly reduce bad cholesterol and apolipoprotein-b values (heart disease risk factors). It is worth noting that in the PREDIMED study, one of the largest studies conducted worldwide, published in the American Medical Association, it was confirmed that following the Mediterranean diet significantly reduces the risk of cardiovascular diseases.
An article published in 2013 stated that high walnut consumption was associated with a significant reduction in the risk of type 2 diabetes in women.