Normally, 100g of walnuts (about 45 peeled walnuts) contain 650 calories. With the above calories, experts recommend eating 20 - 30g of walnuts per day, equivalent to 14 walnuts, or 5 - 7 whole walnuts.
With the above quantity, first of all, consuming more walnuts will not change the amount of calories consumed in our body too much, thereby helping to control weight. On the other hand, the health benefits are huge.
Has anti-inflammatory effects: According to a study conducted by Clinico Universidad de Barcelona, walnuts are considered a natural anti-inflammatory. Consuming them may help reduce the risk of chronic disease and premature cell aging.
Prevent cardiovascular disease: Research by the National Institute for Food and Drug Safety Assessment (Korea) shows that this food can help lower cholesterol levels, limiting the risk factor for cardiovascular disease.
Improve blood circulation: Thanks to vitamin B3 levels, walnuts also have the effect of improving blood circulation.
Weight loss: Despite their high calorie content, consuming walnuts in moderation can actually help you lose weight. They help you control your appetite to limit your calorie intake.
Improve nervous system: Vitamins and omega-3 and 6 fatty acids in walnuts stimulate nervous system function and improve nerve cell health.
Boosts the immune system: The antioxidants and vitamins (B and E) in walnuts are beneficial for your immune system.
liver problems: According to a study conducted by the University of Sydney (Australia), walnuts have the effect of preventing non-alcoholic fatty liver disease.
Prevent osteoporosis: Walnuts are rich in minerals such as copper, calcium and magnesium, so they are good for protecting bones from weak structure due to aging.
Improve mood: According to the University of New Mexico, the natural minerals, vitamins, and antioxidants in walnuts can improve your mood.
Beauty the skin: Vitamin E in walnuts has antioxidant properties, helping to reduce the effects of free radicals on the skin.
