Walnut is a multi-talent: It helps with stress, curbs your appetite and crack your cholesterol. Here you will find all the strengths, contents and nutritional values of the all-rounders and great recipes!
Alone their shape makes them the most unusual of all nuts . If you crack the walnut and bring out the inside, you are visibly involuntarily reminded of the shape and structure of the brain. And walnut is also considered a good nerve food against stress.
Although it comes to a high fat content of about 60 grams per 100 grams, it is primarily a question of valuable monounsaturated and polyunsaturated fatty acids - of which we tend to eat too little.
Walnuts help you lose weight
An exciting research finding on the weight loss potential of walnuts in 2018 brought new studies to light in the USA.
There, researchers had given two diet control groups a shake each day for five days - once with 48 grams of walnut (equivalent to about 14 walnut halves), once without.
After four weeks break this was repeated. Subsequently, both control groups were shown photos of fatty, high-calorie food, while simultaneously measuring brain activity via MRI.
In the control group with the walnut shake, the "alarm function" of the brain area with the appetite control jumped clearly measurable in the brain at the sight of the fat meal - with the placebo control group this effect remained out!
Study author Olivia Farr sums it up: "Walnuts can change the way our brains look at food - and thus influence our diet!"
Her very clear recommendation: "Our investigations confirm the previous scientific assessments that walnuts should be part of a healthy diet!"
In addition to the ability to slow down appetite, walnuts have been shown to reduce the risk of obesity and diabetes.
Calories, Ingredients and Nutrition Facts
Walnuts (lat .: juglans regia) have a good 600 calories per 100 grams - plus:
- high content of omega-3 fatty acid linolen
- Zinc - good for the immune system
- Vitamins E and B
- potassium
- the sleep hormone melatonin
- many antioxidants
Walnuts reduce blood pressure, stress, cholesterol
Proving that walnuts actually work well against stress led the researchers at Pennsylvania State University: the scientists examined healthy adults who had slightly elevated cholesterol levels.
All meals and snacks were prepared in three blocks of six weeks each.
In the first phase, a typical American diet - without nuts - was prescribed, in the second phase, walnut and walnut oil were added to the diet, and in a third phase, the amount of nuts was increased again.
The amount of calories consumed was the same in all phases.
- At the end of each phase, the participants were exposed to a stress situation: they either had to give a speech or set foot in ice-cold water.
- Meanwhile, their blood pressure was measured.
- The result showed a significant reduction in blood pressure at the end of both walnut diets - and blood pressure has been proven to be one of the most important indicators of stress.
- Various studies show that the contained lecithin together with the valuable omega-3 fatty acids and plant sterols can protect the heart and blood vessels and even lower the cholesterol level. The latter proved also researchers of the University of Munich. There, 43 grams of walnuts per day in a test group of about 200 people for a seven percent reduction in cholesterol levels.
Best of all: Crack nuts fresh and enjoy them in a pure and unsalted way, then the enjoyment lasts a bit longer - and you do not push one nut after the other into your mouth.
Beware of mold!
Walnuts, however, mold mildly. Watch out for black discoloration or even areas covered in grayish fur. Be sure to sort out such nuts - the mold is highly toxic.
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