Walnuts are particularly popular in Germany in the autumn and winter months. Find out why you can snack on a handful of walnuts every day, regardless of the season.
Table of Contents
These 6 things happen when you eat walnuts every day
1. They protect your body from inflammation
In times of ready meals and the excessive consumption of animal products, the ratio between omega-6 and omega-3 fatty acids in our diet has become unbalanced. Although both are essential for our body, a large excess of omega 6 has a pro-inflammatory effect on our cells. Above all, the arachidonic acid found in animal products should be avoided. What helps? walnuts! Because among the nuts they have the highest omega-3 content and therefore have an anti-inflammatory effect in the body.
2. You are less (hot) hungry
Walnuts contain three nutrients that keep you full for a long time and curb your cravings for sweet or salty treats: The healthy fatty acids have a long stomach retention time and thus ensure hours of satiety. Our digestive tract is occupied with the dietary fibers it contains for just as long and, on top of that, the high protein content satisfies our natural hunger for protein . A handful of walnuts is perfect as a healthy snack or small meal.
3. Your risk of Alzheimer’s decreases
In addition to the anti-inflammatory omega-3 fatty acids, the vitamin E it contains is also responsible for this wonderful effect. The fat-soluble antioxidant has been linked in several studies to a lower incidence of Alzheimer’s and other forms of dementia. The brain-like shape of the walnut kernels is therefore extremely apt.
4. They protect your cardiovascular system
While harmful trans fats are not good for our blood vessels, healthy omega-3 fatty acids help protect our bloodstream. Luckily, walnuts are among the best sources of omega-3. The unsaturated fatty acid has an anti-inflammatory effect and improves the flow properties of the blood. Together with the valuable dietary fiber and antioxidants, walnuts are a healthy nutrient package that, according to studies, reduces your LDL cholesterol and improves your blood lipid levels – two important factors in preventing arteriosclerosis , heart attacks, etc.
5. They promote muscle building
What many people don’t know: Most nuts are extremely high in protein and should therefore be included in all sports nutrition. Walnuts consist of 15 percent protein and thus promote both muscle building through strength training and the regeneration of muscle fibers after intensive endurance sessions. Due to the decent amounts of magnesium, zinc and potassium, you can also use walnuts to compensate for your loss of minerals through sweat.
6. You prevent a nutrient deficiency
In fact, under certain circumstances there can be a lack of omega-3 fatty acids – for example in a vegan diet or any diet without fish. Because we can convert the vegetable fatty acids from walnuts, flaxseed and rapeseed oil into the omega-3 fatty acids EPA and DHA that the body needs. However, this only happens to a small percentage, which is why there is a risk of an omega-3 deficiency in people who neither eat oily fish on a weekly basis nor eat walnuts, flaxseed, etc. on a daily basis .
Tip: For all these reasons, you should ideally eat a handful of walnuts every day. Since they are very filling and taste delicious, the nuts are ideal as a snack against cravings. For example, these walnut kernels from Biojoy or Kamelur are particularly popular .
