Tag Archives: Walnuts

Walnuts – food for the mind and not only

Walnuts are a rich source of antioxidants, fiber, protein, vitamins and minerals. Precisely because of their valuable substances, they are ranked first among nuts as a healthy natural product.

Thanks to their rich content of omega-3 fatty acids and alpha-linolenic acid, the walnuts are useful for improving cardiac function and reducing the risk of cardiovascular problems. ’30 Walnuts a day within a month help reduce the level of bad cholesterol by an average of 0.3 units.

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For healthy cardiovascular system they affect the content of the amino acid L-arginine, which is responsible for the conversion of nitric oxide. The amino acid prevents narrowing of the arteries and the accumulation of fatty deposits on the walls of arteries.

Walnuts are often called “brain food” and this is not accidentally. Omega-3 fatty acids in nuts play an important role in the optimal functioning of the brain cells, which provide a clear mind, concentration and good memory.

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click for full size

Consumption of nuts is recommended in systemic mental workload .

Besides vitamins, minerals and amino acids, found in walnuts is the presence of melatonin. Mobilization is helpful for improving the quality of sleep. Consumption of nuts is recommended for those suffering from insomnia , sleep apnea and other sleep problems.

Experts believe that regular consumption of nuts helps to reduce the risk of cancer and prevents gallstones .

A handful of walnuts contains two times more antioxidants than other nuts. They are used to obtain 8% of the daily consumption of antioxidants.

To absorb all the beneficial properties and to extract the maximum benefit to our health , it is advisable to consume 7 raw walnuts a day. Cooking nuts removes  the qualities of antioxidants in them .

Most nutritious nuts

Nuts are among the healthiest foods. They are rich in omega – 3 fatty acids, protein and fiber , thus simultaneously sate and give the body of valuable nutrients .

Although nuts are very similar in nutritional value , there are some that are particularly useful for certain things.

Best nuts to your diet : almonds , cashews and pistachios

Almonds

nuts

They are one of the most low-calorie nuts – 530 calories per cup or about 90-100 g almonds. This volume contains 48 grams of fat and 20 grams of protein .

Cashew

100 grams of cashews have 550 calories , 44 g fat and 18 g protein , which also makes them one of the healthiest diet and nuts.

cashew
Pistachio

They are also low ( for nuts ) calorific value – about 560 calories , 45 g fat and 20 grams of protein per 100 grams .

These numbers , however, do not apply if the nuts are fried or baked with oil.

For best effect , healthy nuts should be taken raw or roasted without oil . When processing the nuts of very high temperatures possible nutritional substances to be destroyed , so raw nuts remain the best option .

The worst diet you nuts : Macadamia

Macadamia has the most calories per gram – about 720 calories per 100 grams. However, the protein content is relatively low ( 8 g ) , and this fat – high (76 g per 100 g ) .

Of course, this is still useful nuts. Provided that consume them raw in small quantities , they should not be so negatively affect your diet .

The best nuts for your heart : walnuts

All nuts are high in beneficial omega -3 fatty acids, but walnuts are particularly useful in this regard. They are rich in one of the three acids useful – alpha -linolenic acid . It has a beneficial effect barhu heart health .

In terms of caloric – 100 g walnuts have about 650 calories . about 65 grams of fat and 15 grams of protein .

The best nuts for your brain : peanuts

Peanuts have a high content of folic acid that binds to brain function and which can prevent a reduction in cognitive functions

Peanuts are a good choice for vegetarians who are generally at risk of folic acid deficiency , and for pregnant women that folic acid is particularly important.

Peanuts

Like most nuts , peanuts , and have a high content of mineral oils and vitamin E. 100 g peanuts contain about 590 calories , about 50 grams of fat , and about 25 grams of protein .

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Eating Smart for Your Whole Body: Walnuts for the brain

Eating Smart for Your Whole Body: Walnuts for the brain

Here’s why: Walnuts, with their funky lobe-like shape, are a great source of essential omega-3 fatty acids, which help brain cells communicate with each other and are essential to cognitive performance, memory, and nerve health.

Foods that make us happy

Food is not just fuel for the body – it feeds our moods . It is therefore not surprising that some products have a strong influence on our sense of happiness than others. Find out which foods you should look for when grief pushes your heel .

Oatmeal . Just 20 minutes , they can make you smile from ear to ear. Why? Because when you eat them as useful carbohydrates , the body sends the amino acid tryptophan to the brain, and he responds with a burst of serotonin – a neurotransmitter that makes us feel relaxed and happy . Oats are the perfect solution when you ‘re surrounded by problems and we need strength to deal with.

Pistachios . A handful of it reduces stress significantly. In pistachio has fiber, antioxidants and unsaturated fatty acids , and they relieve high blood pressure. Experiment University ” Penn ” showed that four ounces alleviate the effects of stress in students sitting for an examination in mathematics. Study author Dr. Sheila West stated that students have felt the stress of the exam, but their body has reacted with fewer symptoms of panic.

Milk. Not surprisingly, your grandmother gave warm milk to fall asleep . Milk proteins decreased sense of anxiety and irritation. Calcium relaxes muscles and normalized blood pressure. Dr. Susan Klein , author of ” The diet of good mood ,” proposes to create a ritual in which warm a cup of milk , add cocoa powder and a bit of natural sweetener stevia before bed. Sweet dreams are guaranteed.

Avocado . It is not just a luxury for the taste , but also contains many good fats and potassium, which lower blood pressure and maintain the receptors in the brain sensitive to good mood hormone serotonin. Half an avocado a day is enough .

Wine . A glass or two with dinner is a real elixir for the body and soul. A glass of wine is like an antidepressant for the central nervous system. It reassures us and lifts mood . But it is important not to overdo it – too much calm nerves can leave us depressed – not to mention the hangover the next day.

Chocolate. The euphoria you feel when you snacking , is real. Chocolate has a soft , temporary stimulating effect on our body because of caffeine , sugar and the right combination of fat. They raise the level of happiness hormones endorphins , leading to what scientists call “peak brain happiness.” One or two pieces of dark chocolate per day are excellent for your health because they reduce the risk of stroke .

Walnuts. Refer to them when you are sad . The secret is in their high content of omega -3 fatty acids. Studies show that people who do not get enough of them , more often show symptoms of depression and look darker life . Omega-3 makes us happier and more comfortable in their dealings with others – all because , in combination with uridine , which is located in fish like salmon , it enhances communication between neurons in important parts of the brain .

Spinach. Taste will not brightened much , but spinach helps our body to maintain stable levels on serotonin, which ensures continuous good mood. Vitamin B9 , which is found in spinach , is key . Study of the American magazine “Journal of Nutrition ” showed that people who do not get enough of this vitamin are terrible 67% higher risk of depression than others.