Walnuts they are one of the most underrated food categories. Small but so mighty, each nut is packed with healthy fats, protein, fiber, and best of all, each nut has its own nutritional profile. Looking to boost your vitamin E status? Go with almonds. Want more omega-3 fatty acids in your diet? to snack walnuts. Do you need to relax and de-stress? cashew nuts they are an excellent source of calming magnesium for the nervous system.
Walnuts are a great addition to salads, soups, bowls of yogurt, or on their own as a snack. There are so many reasons to enjoy walnuts, including these top five effects.
Then for more healthy tips, here are the Amazing effects of eating oatmeal every day.
In recent years, researchers have finally been able to link mood, specifically depression, to diet. The historical essay SMILES was able to show that after a modification Mediterranean diet can improve symptoms of depression. One serving of walnuts per day was included in the intervention group who ended up showing a marked improvement in depression symptoms.
another studio examined the role of diet in depression among young adults. For this study, participants were told to consume two to three tablespoons of nuts and seeds per day along with other dietary modifications. Similar to the previous study, this one showed improvement in symptoms and episodes of depression.
There are many reasons why walnuts can improve your mood. Two of them include the amino acid profile of nuts, which are beneficial for the brain and also for health. Omega-3 fatty acids which are neuroprotective.
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We’ve all been there, you have a bowl of plain yogurt that calls for something crunchy or a vegetable soup that may be packed with nutrients but lacks texture and excitement. This is where a handful of walnuts will not only enhance the mouthfeel of your meals by adding a satisfying crunch, but increase satiety by adding fiber, healthy fatsY protein.
Satiety is a measure of how long you stay full after a meal and is influenced by post-meal blood sugar and hormonal changes. The key to a satisfying meal is to include fiber, fat, and protein. Although they are small, nuts pack a big nutritional punch as they are packed with all three: fat, fiber, and protein.
Walnut consumption has been linked to lower markers of inflammation. Nuts, especially almonds, are rich in Vitamin E, providing about 47% of the recommended daily intake in one serving. Vitamin E functions as an antioxidant and protects cells from oxidative stress, which in turn helps to less inflammation.
An important part of a heart healthy diet is including more foods high in monounsaturated fats and polyunsaturated fats. Walnuts are rich in both and are an especially good source of polyunsaturated fats known as omega-3 fatty acids.
One way to lower high triglyceride levels, which are a risk factor for cardiac events, is increase omega-3 fats. Additionally, consuming these types of healthy fats is associated with higher levels of HDL cholesterol and lower levels of LDL cholesterol.
Blood sugar is influenced by the amount of protein, fat, fiber, and of course carbohydrates that are present in food. Eat a juicy apple alone as a snack and you’ll likely feel hungry again within 30 minutes and you might even experience sugar cravingsan energy bath, or feeling unsteady.
But apples are healthy, so why is this? Well, an apple on its own is mostly carbohydrates that will raise and then lower your blood sugar rapidly. Now, pair a handful of nuts or nut butter with the apple and you’ll have less blood sugar spike and shock also known as an elongated blood sugar curve.
When blood sugar curves are less “spiky,” our snacks will actually keep us fuller, longer, and lead to fewer energy dips and cravings.
