Lovers of walnuts do not eat it out of fear that it is high in calories and may increase their weight. But a new study reveals that the calories in walnuts are 21% lower than the US government cites. The study, published in the famous ‘General of Nutrition,’ states that the US Department of Agriculture (USDA) has said that walnuts should contain as many calories as in fact, walnuts contain 21% fewer calories.
This study is led by Dr David J. Beyer, a senior scientist at USDM. In this study, it was found that a walnut (28.35 grams) contains 146 calories and not 185. The calories that are generally reported are 39 less. Historically, A tutor method has been used to detect calories that developed in the late 19th century. It calculates the metabolism energy of many things or the energy available in the body. Beyer said these results are essential in the sense that, for the first time, they accurately measure the number of calories in a nut. This research will address the extent to which a study conducted more than 100 years ago is still being used today.
“The results of our research can explain why nut users don’t gain average weight,” Beyer said. Also, eating walnuts can explain many potential benefits, including reducing the risk of cancer, heart disease, and some other diseases. “Our research can help people reduce their calorie concerns and incorporate them into their daily diet,” he said. “It is not necessary that high-fat foods give us fat, and low-fat foods are healthy for us,” he said. Before choosing something to eat, we should look at the calories it contains, especially in the context of fruit.
If it is said that nut is a nutritious diet, then it is deficient.
The nut is full of healthy fat, fiber, vitamins, and
minerals, and this is just the beginning, pointing to how it can benefit
Research over walnut scientists from the past few
decades has been astounding, even as scientists and experts attend the Walnut
Conference every year at the University of California.
are the science-certified benefits of Walnut
best source of antioxidants
Walnuts have higher antioxidant activity than any nut,
these are from vitamin E, melatonin, and plant compounds polyphenols.
One study found that nuts protect from harmful
cholesterol-induced stress after eating habits. This nut is beneficial because
the combination of LDL occurs in the arteries, which increases the risk of
atherosclerotic disease (a cardiovascular disease in which arterial substances
accumulate in the arteries).
of Omega Three Fatty Acids
The amount of omega-3 fatty acids in walnuts is much
higher than other nuts, 28 grams in walnut two and a half grams of fatty acids
found in the body. Vegetable omega-3 fatty acids in nutrients such as walnuts
are called alpha-linolenic acid (ALA).
According to the Institute of Medicine, men need 1.6
grams of ALA per day, while women need 1.1 grams of ALA and can obtain from a
small number of walnuts. Various research reports have shown that daily use of
ALA reduces the risk of cardiovascular death by up to 10%.
from physical edema
Edema can be the root cause of many diseases, including
cardiovascular, diabetes type two, Alzheimer’s, and cancer, and causes tension.
Polyphenols in walnuts help fight stress and edema.
A variety of beneficial gastrointestinal polyphenols
converts ellagitannins into urolithins that protect against edema. Similarly,
omega-3 fatty acids, magnesium, and amino acids also found in walnuts, which
are useful for reducing edema.
Research reports indicate that if the number of
bacteria and other microbes beneficial to the gut is high, digestion is
healthy, and overall health is improved as well. In contrast, the combination
of harmful bacteria leads to edema and gastrointestinal diseases, which
increases the risk of obesity, cardiovascular disease, and cancer.
Diet has a significant influence on the bacteria in the
digestive tract, and eating walnut is beneficial for bacteria and the digestive
protection against many types of cancer
Various research reports suggest that eating nut can
reduce the risk of certain types of cancers, such as breast, bladder, and
colon. As mentioned above, walnuts contain polyphenol ellagitannins, which
convert gastric bacteria to urolithins.
Walnut has aromatic properties that protect against
colon cancer, as well as being urolithins fragrant. It can protect against
various types of cancer. Its hormone-like features block hormone receptors in
the body, which also reduces the risk of hormone-associated cancers such as
breast and bladder. Further research is still needed in this regard to
confirming these effects.
to Lose weight
Walnuts are high in calories, but research reports that
their energy absorption rate is 21% lower than nutrients. Most importantly,
eating this nut can help control the appetite for food. A study on 10 obese,
people discovered that walnut drinks 5 times a day can reduce hunger and thirst
Researchers discovered that after 5 days of use of
walnut beverages, brain scans increased the activity of the volunteers in the
brain that inhibited the desire for harmful foods such as cakes and French
to protect and control diabetes type two
Research reports suggest that eating nutty nutrients
can help reduce the risk of diabetes type two by improving to manage body
weight. More weight increases the risk of blood sugar levels and diabetes but
does not regulate body weight.
Eating walnuts high amounts can help control blood
sugar. A study on one hundred diabetic types 2 patients found that eating one
tablespoon of walnut oil daily for up to 3 months reduced the rate of empty
stomach blood sugar by 8% with regular medication and a balanced diet.
blood pressure Level
Hypertension is a significant cause of stroke and
cardiovascular disease, according to some research reports that eating walnuts
can help lower blood pressure, including hypertension patients and healthy
people with stress.
Some research reports have not discovered this effect.
One study found that the use of nuts such as walnuts can be beneficial for
improving blood pressure, which is essential because even a slight difference
in blood pressure can have a significant impact on cardiovascular disease.
Maintaining bodily functions after aging, and one of
the ways to maintain physical fitness is healthy eating habits. An 18-year-old
study on more than 50,000 women found that healthy diets reduce the risk of
physical inactivity by up to 13 percent;
Walnuts are also one of the foods considered to be
healthier. Is. Although it has a high amount of calories, along with essential
vitamins, minerals, fiber, fats, and plant compounds can help maintain the
physiological functions as you age.
Walnuts have long been considered the best for the
brain, and research also indicates that it is beneficial for the brain. Animal
and test-tube research reports discovered that the nutrients in the nut,
including polysaccharide fat, polyphenols, and vitamin E, could help reduce
edema and depressive stress in the brain.
A study on mice found that using walnuts significantly
reduces learning ability, memory, and mental anxiety. Research reports in the
elderly have revealed that walnuts improve brain functions such as faster
ability to analyze, more mental resilience and better memory, etc. More
research is currently needed to bring the final results. Ask.
also useful for protecting men from an infertility
Excessive use of Western foods, such as processed
foods, sugars, and refined commodities, can affect the functions of sperm.
Eating walnuts can help prevent sperm health and men from infertility.
In one study, 117 young people were given 75 grams of
walnut daily with a Western-style diet for 3 months. Animation improvement was
Research on animals indicates that eating walnuts can
help reduce sperm stress. Further research is needed in this regard, but eating
walnuts can be an easy solution to protect men from infertility.
fat in the blood
Harmful cholesterol is linked to LDL and tri-glycerides
at risk of cardiovascular disease, making nut eating habits reduce cholesterol
levels. In a recent study, 194 healthy people consumed 43 grams of walnut daily
for 8 weeks, while overall cholesterol levels were reduced by 5%, LDL
cholesterol, and 5% of try-glycerides levels were reduced. Apolipoprotein-B
levels decreased by 6%, which is an indicator, which shows how many LDL
particles are in the blood, which increases the risk of cardiovascular disease
when its levels rise.
Walnut are edible seeds of drupe from the tree of the genus Juglans (Family Juglandaceae). They are round, single-seeded fruits, and enclosed in a thick, inedible husk and are commonly consumed as a nut.
Walnuts originated in Persia and spread through Asia and Europe. Persian or English walnut, Juglans regia are members of the Juglandaceae family who are strictly related to hickory and pecans. They grow in a tan shell that encloses the kernel is hard and two-halved.
The walnuts have been considered as ‘Brain Food’ because the structure has a wrinkled appearance, like a brain. Due to this reason, walnuts have been believed to be a symbol of intelligence.
Nutrition’s Facts of Walnuts
According to the USDA National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains :
Fats in Walnuts
Walnut has a reputation for being high-fat food. They are a rich source and provide heart-healthy fats. On serving walnut has 18 grams of total fat; 2.5 g monounsaturated fat, 1.3 g polyunsaturated fat and 1.5 g saturated fat. It also has an excellent source of omega-3 fatty acids that hard to find.
Antioxidants in Walnuts
In term of phytonutrients, walnuts contain antioxidant compounds, such as ellagic acid, melatonin, catechin, and phytic acid. The antioxidant of walnuts moved further up the foods that are protective against cardiovascular problems, metabolic syndrome, and type-2 diabetes.
The powerful antioxidants such as tannin tellimagrandin, quinone juglone and the flavonol morin found in walnuts have remarkable free-radical scavenging power. All these beneficial nutrients make walnut as ‘Power Food’.
Fibre in Walnuts
Walnuts are a good source of Fiber. It has 2 grams of fibre on serving. The fibre in walnut can help to keep you full. Many research shows that eating a high fibre diet can maintain a healthy weight and may improve to decrease the risk of heart disease.
It may also help give the body a steady stream of glucose that preventing significant blood sugar spikes.
Vitamin in Walnuts
Vitamin E that is found in walnuts is particularly beneficial. The vitamin E composition of walnuts found in an unusual concentration of the gamma-tocopherol form instead of alpha-tocopherol form.
A study shows that on the cardiovascular health of men, this gamma-tocopherol form of vitamin of walnuts protects from heart problems.
Minerals in Walnuts
Walnuts contain a high amount of minerals such as manganese, magnesium, copper, calcium and phosphorus. Copper and phosphorus both found in walnuts are essential in maintaining optimal bone health. The mineral copper may prevent from lower bone mineral density and may lower risk of osteoporosis.
Manganese, another mineral in walnuts, prevent osteoporosis in combination with the minerals calcium and copper. They also contain Magnesium, is essential for bone formation, help with the absorption of calcium into bones.