The walnut may not be the bean that Thai people like to eat. But the strange shape of this bean is rich in many important nutrients such as vitamins, minerals, dietary fiber, omega-3 fatty acids, and antioxidants. Walnuts may help treat and prevent diabetes. Hypertension And hyperlipidemia It is also suitable for those who want to lose weight as well. Because eating walnuts may help control weight.
Why are walnuts so good for health?
Walnuts are foods that are reputed to have high nutritional value. Because it is rich in many important nutrients including dietary fiber, good fats, minerals and vitamins
In addition, walnuts are also a source of antioxidants and omega-3, which has the following health-promoting properties.
- Antioxidants Is a substance that helps Inhibit or prevent cell damage caused by chemical oxidants which factors trigger diseases such as cancer, cardiovascular disease, etc. Walnuts contain compounds with antioxidant activity of various kinds. Such as vitamin E, melatonin and polyphenols, which are found in many of the seed coatings And research has shown that Eating foods that contain walnuts as the main ingredient may also help prevent the danger of bad cholesterol, the bad cholesterol.
- Fatty acids omega 3, walnut linolenic acid A. (Manufacturer Alpha Linolenic acid Acid to the ALA ) is a component. Which the body will change the ALA that is ingested into omega-3, which is useful for the functioning of various systems in the body and reduces the risk of certain diseases in the 28 grams of walnuts. Up to 2.5 grams, which is considered to be relatively high in comparison to other beans Eating adequate amounts of ALA may help reduce the chance of heart disease and stroke.
From various scientific information about walnuts, Many people believe that consuming this type of beans may help prevent or treat certain diseases and symptoms. Like diabetes Hypertension And hyperlipidemia And may also help control weight
Can walnuts actually reduce blood pressure?
High Blood Pressure Is a chronic health problem If left without treatment to control blood pressure to the appropriate level May result in serious health problems such as ischemic heart disease There are many studies that have found that walnuts may have properties to help lower blood pressure. For example, one research divided 7447 volunteers of women and men with a high risk of heart disease into 3 groups: low-fat diet group. The group that eats Mediterranean food (Mediterranean Diets) together with olive oil And groups that eat Mediterranean food together with nuts Which consists of 15 grams of walnuts, 7.5 grams of hazelnuts and 7.5 grams of almonds from 4 years of storage In the arteries while the heart relaxes Compared to those who eat only low-fat foods
Although the results are positive But such research conducted experiments using many types of beans, so reduced blood pressure may result from other types of beans as well, so further research should be further clarified. Consumers should consider various factors before deciding to eat walnuts. And should consult a doctor first if you want to eat this type of food in order to hope for a cure
Can walnuts reduce blood fat?
Cholesterol kind of bad, or LDL, and triglycerides. Is fat that is harmful to health If these fats are present in the blood at high levels, they increase the risk of heart disease. Which has some research results indicating that Consuming walnuts may help reduce LDL and triglyceride levels in the blood? For example, one study that studied the properties of walnuts in this area, with 194 healthy adults eating 43 grams of walnuts per day for 8 consecutive weeks, then measuring blood fat levels Found that overall cholesterol levels decreased by 5 percent, bad cholesterol or LDL decreased by 5 percent and triglycerides decreased by 5 percent compared to those who did not eat walnuts.
However, consumers should wait until further research is supported. In order to confirm the properties of walnuts in this area to be clear before deciding to eat walnuts for medical effectiveness. In addition, those who have blood lipid levels in excess of certain criteria should avoid eating high-fat foods. By turning to eat more vegetables and fruits Keep exercising regularly. And consult a doctor to plan treatment to control blood cholesterol levels in normal
How does Walnut help control weight?
If it is a walnut that has not yet peeled, the amount of 28 grams will give 190 calories. Even though it is a relatively high-calorie food. But there is research that found that the body absorbs only 21 percent of the calories. In addition, walnuts may also help reduce appetite. With one research study, allowing 10 obese patients to drink smoothies with walnuts containing 48 grams of walnuts once a day for 5 consecutive days and then assessing their full feelings The results showed that drinking smoothies walnuts helped the volunteers feel full of the stomach and have decreased appetite. When compared to other volunteers who received other beverages with similar calorie intake but such research is only a small experiment with a small group of volunteers in a short period of time, so until there are clear results in this area People who want to control weight should eat a variety of walnuts and other useful foods in the right amount. And consult a doctor about how to lose weight that is suitable for their own health
Can walnuts help prevent and treat diabetes?
Many people believe that eating walnuts may reduce the risk of diabetes and may help control the symptoms of diabetes because in addition to walnuts may help to control body weight. Research has also found that walnuts may also help control blood sugar levels. Like one research that has been divided Type 2 diabetic patients total of 100 people were divided into 2 groups: 15 grams of cold-pressed walnuts per day for 3 months with a group of people who did not eat walnuts. The patients in both groups continued to use diabetes medications and diet control as recommended by doctors. After the experiment, it was found that the first group of patients had lowered blood sugar levels by 8 percent while the blood glucose levels of the second group of patients decreased slightly. But consumers should wait for further research in this area. To confirm the clear properties of walnuts that actually help reduce blood sugar levels or not How much For diabetics Should be treated and treated properly under the guidance of a doctor Talk to your doctor about the principles of eating that are suitable for your own health. And not eating walnuts or any food instead of using diabetes medications
Finally, though, walnuts contain many important nutrients. But consumers should always eat this type of beans in moderation. For the best health benefits By considering nutrition principles and product labels Which walnuts that are not yet peeled, the amount of 28 grams will give about 190 calories of energy. In addition, consumers should consult their doctor first. If you want to eat walnuts to prevent or treat any diseases for health safety