What Eating Nuts Every Day Does to Your Body
walnuts It is quite a versatile product and can be used in savory or sweet dishes. They can be eaten alone or with others, and they are even used to make milk. Besides all this, they are incredible healthy and they provide remarkable benefits to the body thanks to their high levels of nutrients, minerals and Omega-3 fatty acids. For this reason, they are usually recommended to be included in your daily diet.
Here are some of the health benefits of walnuts:
- They help fight cholesterol. Walnuts are high in Omega-3 fatty acids and are therefore an ideal food for lowering cholesterol levels.
- They help regulate intestinal transit. Walnuts are rich in fiber, and fiber is known to be very beneficial for fighting constipation and maintaining bowel health.
- They help control appetite. They have excellent satiating properties and therefore help us avoid overeating. This way we avoid unnecessary weight gain as well as the risk of obesity since they do not contain saturated fat.
- Excellent antioxidant power. Walnuts contain large amounts of minerals such as potassium, zinc, magnesium and phosphorus. They are essential for developing the muscular system, strengthening the immune system, and promoting healthy bones, including teeth.
- They prevent cardiovascular diseases. They contain a lot of fatty acids, which are useful not only for the treatment of cholesterol, but also for the prevention of any cardiovascular diseases.
- They help brain health. They are high in antioxidants, which are essential for improving and maintaining cognitive and neural abilities.
- They help you feel good: Walnuts have the ability to increase levels of serotonin in the brain, a neurotransmitter known as the “happy hormone” that directly affects our mood.
How many nuts should you eat per day?
Given all their benefits, they recommend eating several nuts every day. However, you should not overdo it, as walnuts have high calorie contentmore than other nuts, and eating too much can cause weight gain or harm our diet.
The recommended daily dose is from 4 to 7 walnuts, about 20 or 30 grams. This amount is enough for the body to take advantage of all the nutrients contained in this food.
How to include walnuts in your diet?
Nuts are usually eaten raw, but this is not always the case. Here are some ways to incorporate nuts into your daily life:
- One. They can be eaten as a snack between meals.
- Nut bread. A very good way to consume nuts is to include them in bread. You can make it yourself or buy a ready-made one. You also have the option of not including hard walnuts in your bread dough and making bread with walnut flour instead.
- Sauces. Walnuts have a flavor that goes with just about anything, and when added to sauces or stews, they can add quite a nice and unique flavor.
- Salads. It is ideal to eat nuts in salads. In addition to flavor, it adds texture to the dish, which is very important because in many cases, all the ingredients in salads have the same texture.
- Pasta, meat or fish dishes. During cooking or even after cooking, you can add walnut pieces for flavor and texture.
- Yogurt. This is a very common combination that not only adds flavor but also combines texture.
- Confectionery. Walnuts are incredibly popular in baking and can be added to cookies, biscuits, cakes…
- Beverages. Using nut milk to make drinks like your everyday coffee or smoothie can be a great way to incorporate this nut into your diet, as well as a great alternative to animal milk, which can cause problems for people with a nut tolerance or allergy. milk protein.