Benefits of walnut
Walnuts have been popular food for many years. Previously, it was known as food for those royals in the ancient Persia. Currently, US is the chief producer of walnuts with the state of California producing the highest amount of walnuts. Among many nuts known, walnut has higher amount of omega-3 fatty acids. They are also rich in magnesium, fiber, B vitamins and antioxidants like vitamin E. in fact they are best source of proteins.
Health benefits of walnuts
There is scientific evidence showing that incorporation of walnut in the diet prevents heart disease. Walnuts are said to improve
plaque accumulation and blood vessel electricity. As well, walnuts are known for lowering LDL cholesterol and C-reactive protein. According to the scientific research, CRP has been recognized as predictor of heart diseases.
According to the study published in diabetes care three years ago, taking two ounces of walnut each day improves blood flow in people suffering from 2diabetes. There is also another previous study which indicates that diet supplemented walnut lowers LDL cholesterol in people with diabetes.
Walnuts have a number of contents which are helpful; 1 oz of shelled walnut has 185 kcal of calories, 18.5 g of fat, 3.9 g of carbohydrates, 4.3 g of proteins and 1.9 g of fiber.
FDA Approved Health Claim for Walnuts
In the 2003, the FDA recognized the healthy benefits of nuts and their role in heart diseases prevention. Therefore, they approved
seven types of nuts i.e. pecans, almonds, some pine nuts, hazelnuts, walnuts and pistachios. All these nuts approved contain less than 50 g of fats.
Adding Walnuts in a Healthy Diet
It is also very important to note that nuts has high amount of calories. Therefore should be taken with a lot of moderation. Aim at reaping its benefits and not adding excess calories in your body. It is advisable that you replace them with foods with saturated fats.