The walnut is the fruit of the walnut,  a tree that measures approximately 30 meters, which is cultivated mainly in Europe. This fruit is round in shape and has a hard shell, it is generally consumed raw as a dessert or snack, however, there are those who accompany it with other foods.

This fruit stands out for the multiple benefits it brings to health, since it allows treating and preventing some diseases such as cancer, Parkinson’s, Alzheimer’s and those related to the cardiovascular system; In addition, it is very useful for maintaining body weight and caring for both skin and hair.

Walnuts benefits

The walnut is a fruit that provides multiple health benefits, since due to its properties and its high content of minerals and vitamins, this fruit is excellent for the body. Among the most important benefits that the walnut provides, the following stand out:

Prevents cardiovascular diseases

Thanks to the high content of fatty acids such as omega 3, it strengthens the cardiovascular system and helps prevent diseases, since it favors the regulation of cholesterol, the heart rate and also prevents the formation of clots in the arteries.

Serves as an anti-inflammatory

Walnuts have many anti-inflammatory properties, so consuming them is very beneficial, especially in cases of asthma or arthritis, as they help reduce inflammation.

Delays the progression of neurodegenerative diseases

In the case of diseases such as Parkinson’s or Alzheimer’s, the consumption of walnuts provides many benefits, since thanks to their antioxidant properties, they favor the process of reducing or delaying the advance of these diseases.

Rejuvenating power

The antioxidant content that is present in walnuts provides a benefit in cell regeneration and care, since they help fight free radicals, which are directly responsible for cellular aging.

Prevents cancer

Some studies have shown that the ellagic acid content of walnuts favors the reduction of carcinogenic substances and, in turn, prevents the formation of tumor cells, thus being an excellent option to keep the body healthy.

Helps maintain body weight

In the first instance, it should be noted that the content of fatty acids in walnuts does not make you fat, on the contrary, they are healthy fats that the body needs.

On the other hand, the consumption of nuts favors the control of body weight, since they provide a satiating effect, therefore it is recommended to include them in the diet, especially if you want to lose weight.

Increases serotonin levels in the body

According to recent studies, it has been shown that the consumption of walnuts increases the levels of serotonin in the body. This substance is responsible for maintaining balance in the state of mind, which is why it is directly related to emotions; in fact, a low level of serotonin in the body is directly related to depression, so consuming walnuts helps keep you in good spirits.

They are a source of energy

The consumption of nuts provides a high energy content, which is why this fruit is ideal for athletes and people who demand more energy. Walnuts provide the energy, nutrients, vitamins and minerals that the body requires after losing them due to physical exercise.

They help to fall asleep

If you have insomnia problems, consuming nuts is an excellent option, since they contain tryptophan and vitamin B6, which helps to maintain a state of relaxation, and this in turn helps you fall asleep.

It is useful to maintain the beauty of the skin and hair

Thanks to its vitamin C content and its antioxidant properties, it helps maintain skin care, preventing dryness and the appearance of pimples. On the other hand, the fatty acids found in walnuts help preserve hair care, keeping it healthy and, at the same time, strengthening its growth.

Walnut properties

The walnut has many properties that benefit health, among which the following stand out:

  • Antioxidant properties.
  • Anti-inflammatory properties.

On the other hand, they provide a large amount of minerals and vitamins that help keep the body healthy. Among the most prominent vitamins and minerals are:

  • Vitamin E.
  • Vitamin A.
  • C vitamin.
  • Vitamin D.
  • Vitamin B12.
  • Vitamin B6.
  • Football.
  • Iron.
  • Magnesium.
  • Folic acid.
  • Omega 3.

Ways to consume the walnut to make the most of all its properties

The walnut is generally consumed naturally, in fact in this way it is the best option to take 100% of its benefits. In general, this fruit is consumed as a snack before meals or afterwards as a dessert, at parties, meetings and as a snack.

However, it is also usually consumed in salads, as a companion to other foods and is even used in desserts, especially in cakes in which nuts are added to give them a delicious flavor.

Contraindications of walnut consumption

Consuming walnuts provides various health benefits, however, there are cases in which its consumption is contraindicated. In cases where walnuts should not be consumed, the following are mentioned:

Pregnant or breastfeeding women

Women who are pregnant or breastfeeding, should abstain or moderate the consumption of walnuts, according to the indications of their specialist doctor, since it could cause some adverse effects depending on the case.

Children under 3 years

The consumption of walnuts is contraindicated in children under three years of age, since due to their size, they could accidentally swallow them and cause suffocation. That is why nuts should not be given to young children, or if so, parents should be vigilant.

People allergic to nuts

People who are allergic to nuts should not consume them, as it would cause allergic reactions, such as redness, itching, rashes, vomiting, among other adverse effects.

Side effects of consuming walnuts

When consuming walnuts, some side effects are possible, among which the following stand out:

Swelling of the tongue

In some cases, especially in people who are allergic to peanuts, also known as peanuts, there may be some side effects such as swelling of the tongue or throat; therefore, as a precaution, you should consult your doctor before consuming this dried fruit.

Diarrhea and nausea

This fruit can produce histamines, which in some cases would cause diarrhea, nausea or vomiting; therefore, if after consuming walnuts these symptoms appear, their consumption should be stopped and a doctor should be consulted.

Rashes and swelling

The excessive consumption of nuts can cause rashes and even swelling in the body in some people, especially if they have any type of allergy to nuts; that is why it is recommended to consult a doctor before adding walnuts to the diet.

Conclusion, is it advisable to consume walnuts?

The consumption of this fruit is really beneficial for health, which is why it is widely recommended; however, its intake should be moderate, since an excess of nuts could cause some adverse effects. That is why it is important to be aware of its components, in order to avoid possible allergies; In addition, consumption should be avoided in cases where it is contraindicated.

As a final recommendation, its natural consumption is preferably recommended in order to take full advantage of all the benefits that walnuts can offer and always remembering that it should be done in a moderate way; In addition, it is necessary to lead a life with good habits, so that in this way the body can better assimilate the nutrients.

Samantha Robson
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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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