Скачать или смотреть 6 Amazing Benefits Of Walnuts That You Should Know| vitamin rich foods

Today’s video topic is benefits of walnuts
The benefits of walnuts are:
1. Walnuts Nutrition Profile

One of the best benefits of walnuts is the number of important vitamins and mineral that it provides. One cup of walnuts gives fairly large percentages of your recommended intake for several essential nutrients — some include:
• 0.4 milligrams of thiamin — 27 percent daily value
• 0.2 milligrams of riboflavin — 10 percent daily value
• 0.6 milligrams of vitamin B6 — 31 percent daily value
• 115 micrograms of folate –29 percent daily value
• 3.6 milligrams of zinc –24 percent daily value
• 4.0 milligrams of manganese –200 percent daily value
• 1.9 milligrams of copper — 93 percent of daily value
• 115 milligrams of calcium — 11 percent of daily value
• 3.4 milligrams of iron –19 percent of daily value
2. Maintain a Healthy Brain
Walnuts may help you prevent neurodegeneration conditions such as Parkinson’s and Alzheimer’s disease, which affect your brain’s function and quality of life. A diet rich in foods, such as walnuts earlier in life can help prevent brain diseases in the future.
In a 2014 article published in the “Journal of Nutrition,” researchers explain that common walnuts are rich in polyphenols (a type of antioxidant), which helps reduce inflammation in the brain and its oxidant load. It’s chemical compounds and polyunsaturated fatty acids also provides the brain with nutrients that may prevent age-related brain disorders.
3. Heart Disease

Several clinical trials have indicated that walnuts may help reduce cardiovascular risk factors by reducing bad cholesterol (LDL). A review published in the “The American Journal of Clinical Nutrition” looked at 13 studies with 365 participants to analyse the effect of eating walnuts for one to six months.
The results showed that walnuts can reduce your overall cholesterol, particularly LDL cholesterol, which can contribute to heart disease. The researchers also note that walnuts may reduce blood fats and your overall BMI — both of which can contribute to cardiovascular disease.
4. Lower the Risk of Type 2 Diabetes

With its beneficial heart properties, it is no surprise that walnuts can also help reduce the risk of type 2 diabetes. “The Journal of Nutrition” analysed the relationship between walnuts and type 2 diabetes from two large studies of about 130,000 women. The study found that the women who ate one to three 28 gram servings of walnuts every month had a lower risk of diabetes than those who rarely eat them. There are smaller studies, which indicate men may experience the same benefits.
5. Aid in Weight Loss

Although walnuts is high in fat, it can help you lose weight if you keep the portion size low. A handful (one ounce or 1/4 cup) is about 12 to 14 walnut halves. A handful of walnuts comes to about 190 calories and seven half is enough to make you fell full. This is due to it’s high fiber and protein content — both of which promote satiety.
So how does walnuts help you lose weight? Snacking adds an average of 580 calories to a person’s daily calorie intake, according to nutritionist, Richard Mattes of Purdue. If you replace your empty calorie snacks with walnuts you may only consume an addition 190 calories from snacking. This can lead to weight loss of one pound weekly, if you include moderate exercise or about 2700 calories weekly.
6. It May Help Prevent Certain Cancers

Walnuts may have properties that can help you prevent certain cancers. “The Journal of Nutrition” note that walnut’s omega-3 fatty acids and various antioxidant properties may have an anti-cancer effect. When consumed as part of a cancer prevention diet, walnuts can help strengthen your innate immune system to help prevent cancerous cells emerging in your system. Breast and colon cancer are types that a walnut-enriched diet may help you avoid.
7. Improve your Memory and Learning Capabilities

8. Powerful Antioxidants

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