The benefits of NUTS and walnut oil to improve our health
You will find in this video and in this article :
- The nutritional composition of nuts (vitamins, trace elements, minerals, fatty acids, proteins, ...)
- The lipids present in nuts and their benefits for our health (omega-3, omega-6, ...)
- A food that reduces cholesterol levels
- The benefits of nuts for our health
- Nuts against constipation
- From what age can we give nuts to children ?
- Can we eat nuts during a diet to lose weight ?
- Calories for 100 g of nuts
- How to store nuts ?
- Allergy to nuts
- A food rich in oxalates (main cause of kidney stones)
- Advice and recommendations for the consumption of nuts
- The virtues of walnut oil
- The composition of walnut oil
- How to use walnut oil in cooking
- The effects of walnut oil on hair and skin
- Tips and recommendations for the use of walnut oil
Walnuts are rich in vitamins of the B, E and K group, but also in: manganese (Mn), phosphorus (P), selenium (Se), zinc (Zn), copper (Cu), iron (Fe) and magnesium (Mg).
They contain a significant amount of unsaturated fatty acids (lipids that have double bonds in their chemical formula), including omega-6, omega-3 and omega-9.
It is interesting to know that nuts do not contain cholesterol.
They are composed of approximately 15% protein, 14% carbohydrates and 7% fiber.
Walnuts are a real cardiovascular protector; their regular consumption helps fight against excess cholesterol, type 2 diabetes and colon cancer.
Thanks to its content in vitamin B, trace elements and minerals, it limits fatigue and stimulates the immune system to defend itself against various viruses.
It also facilitates intestinal transit thanks to the fiber it contains.
The proteins in walnuts are made up of arginine, an amino acid that is very interesting for our health. In fact, arginine reduces the risk of thrombus (small clots that form in blood vessels and hinder the proper flow of blood) due to the aggregation of platelets.
Walnuts help to reduce the symptoms caused by Alzheimer's disease and reduce the risk of its appearance. For this, it is recommended to consume them regularly (about 3 per day) in order to benefit from their high omega-3 content.
Walnuts are also composed of phytosterols (lipids of vegetable origin), polyphenols such as gallic acid and antioxidants (vitamin E, zinc, ...). These substances are mainly present in the thin layer that covers the nut.
It is important to know that the level of vitamin E tends to decrease after a few months when the nuts are kept in the refrigerator.
It is therefore recommended to consume them quickly in the weeks following their purchase.
These active ingredients stimulate the brain's cognitive functions (activities that allow us to adapt to our external environment). They promote learning and reasoning.
The nut also contains melatonin, which also has antioxidant properties.
All these antioxidants act in synergy.
Walnuts are beneficial to male fertility, neurological development of the embryo and stress reduction.
There are approximately 709 calories per 100 g of nuts.
However, you should know that they allow you to reach satiety quickly because of their high fiber content and their clarity, which limits the feeling of hunger and snacking. It is possible to include them in slimming diets to lose weight, obviously in reasonable quantities (3 per day).
I would like to draw your attention to the fact that walnuts should not be consumed by children under 3 years of age because of their high risk of allergy.
People who suffer from kidney or urinary stones should also limit their consumption of nuts, as they are rich in oxalate, which favors the appearance of kidney stones.
They can also promote mouth ulcers in susceptible individuals.
Since fatty acids tend to go rancid in contact with air and lose their quality, it is preferable to choose nuts with their shells.
It is recommended to keep them in the refrigerator.
Walnut oil is rich in: group E and K vitamins, polyphenols, phytosterols, omega-6 and omega-3. The consumption of two tablespoons of this oil meets our daily needs in omega-3.
It can be used as a topical application on the skin and hair or ingested.
Applied to the skin, it has antioxidant, nourishing, regenerating and softening properties. Because of its risk of allergy, it is advised to apply it first on a small area of the skin and to wait a few minutes. If there is no special reaction (redness, itching, ..), it is possible to apply it to a larger area of the skin.
It can be used on dry or curly hair to give them tone and moisturize them.
When ingested, walnut oil has the same benefits as walnuts. It limits the risk of cardiovascular and neurodegenerative diseases (diseases that cause a deterioration of the functions of the neurons of the brain and/or the spinal cord).
However, it should not be abused, because it is very rich in lipids.
It is important to know that walnut oil is not heat resistant, it should not be heated.
For optimal conservation, it should be kept in the refrigerator away from light.
Dr Noura Marrai (Doctor of Pharmacy, YouTuber Health, creator of the health well-being Pharmaquiz application),
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