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It’s no secret that walnuts are in the spotlight thanks to new research that continues to show various health benefits. From cardiovascular and intestinal health to cognitive function, the power of milk positively affects many areas of our health. Even the Dietary Guidelines for Americans 2020-2025 recommend that milk should be included as a dietary supplement for adults and children.
As science continues to explore what milk can do, nutritionists highlight the latest and greatest health benefits of milk (and some delicious ways to enjoy them, along with tips).
Nut meal
Walnuts are rich in fatty acids such as omega-3 fatty acids, which show promise for reducing inflammation and promoting heart, brain and cognitive health. But that’s not enough to make delicious peanut butter. Here’s how to feed just one ounce of walnuts:
Calories: 185
Total Fat: 18.5 grams
Filling oil: 2 g
Colostrum: 0 mg
Soy: 1 mg
Total Carbohydrates: 4 grams.
Fiber: 2 g
Total Sugar: 1 gram
Added sugar: 0 grams
Protein: 4 grams
Vitamin D: 0 µg
Calcium: 28 mg
Iron: 1 mg
Potassium: 125 mg
Health benefits for blacks
Walnuts have shown promise for heart health for years because of their antioxidant properties, but new research suggests that consuming these nuts may help close the nutritional gap between adults and children. . Other studies have shown benefits for gut health, memory, mood, blood sugar, fertility benefits and more. Full details can be found below.
Supports heart health.
Although most nuts are considered heart-healthy, nuts are HeartCheck-certified by the American Heart Association, meaning they are a “heart-healthy food.” Meet the standards of the organization. This includes reducing sodium, carbohydrates, and saturated fat and getting at least 10 percent of the daily needs for vitamins A and C, iron, calcium, protein, or fiber.
Heart-healthy foods can have a positive effect on your cholesterol levels, which means they often help lower “bad” cholesterol, such as low-density lipoprotein (LDL) cholesterol. And research backs it up. Not only has decades of research proven that walnuts are beneficial for heart health, but new research supports these findings. A 2021 study published in Circulation found that adults who ate about two servings per day for two years had lower LDL cholesterol levels. High LDL cholesterol levels can lead to atherosclerosis, one of the most common forms of artery disease, which can increase your risk of stroke or heart attack over time. “The rich polyphenols in walnuts fight inflammation and oxidative stress,” says New York-based registered dietitian Samina Kalu, RDN, CDN.
It can improve gut health.
Recent gut health research has shown how advanced yogurt is in the world of biotics, especially prebiotics. A 2023 study published in the journal Antioxidants found that milk can be a prebiotic, providing a “food source” for beneficial gut bacteria. Although more research is needed in this area, findings suggest that eating walnuts as part of a healthy diet may help reduce inflammation and support gut health. Knowing that prebiotics help feed probiotics, which provide positive host benefits (aka E), this research reinforces the essential nutrients associated with polyphenols. Walnut polyphenols are metabolized by intestinal flora to produce biologically active and antimicrobial compounds. And adding nuts to your diet can help you get these digestive benefits.
It helps in improving concentration and mental health.
Because of their high content of omega-3 fatty acids, he said, “nutrients in walnuts have antioxidant and anti-inflammatory effects that may help fight oxidative stress and ultimately delay the process of cognitive decline or delay.” Kalo. A 2020 study published in both animals and humans in the journal Nutrients found that milk consumption had positive effects on memory and brain function. Consuming a serving or two of this brain-like nectar may be the solution to reducing inflammation and preventing free radicals. This is important because free radicals can damage cells and lead to diseases like Alzheimer’s and dementia over time.
Promotion of healthy nutrition for adults and children.
A new study published in 2023 in the journal Nutrition found that adding some nuts to the diet of children, adolescents and adults can provide good fats and micronutrients such as potassium, magnesium, calcium and folate. Grows …. “What’s interesting about this study,” said Wendy Jo Patterson, MS, RDN, nutritionist and cookbook author, “is that Americans are consistently told that they Eat more food.” to stay healthy. What should be done? Cut your food? Food can not only prevent malnutrition, but the whole family can help increase plant consumption.
It reduce stress or improve mental health.
Calo said this substance contains many beneficial compounds such as melatonin, folate, vitamin E and polyphenols, all of which are beneficial for brain health. A 2022 study in Nutrition found that eating about two servings a day for 16 weeks improved stress and depression levels, helped you sleep better, and improved your overall mental health. Additionally, their results suggest that consuming walnuts also improves the microbiome.
It can help control blood sugar levels.
“The combination of protein, fiber, and fat in nuts can help stabilize blood sugar levels,” says Kalo. A 2023 review published in Nutrition found that higher consumption of nuts, including walnuts, was associated with a reduced risk of type 2 diabetes. It is also important to remember the risk of heart disease. and other diseases that contribute to diabetes. Eating nuts is a great way to get the benefits of omega-3s while promoting heart health.
Guidelines for adding nuts to a healthy diet
The best way to make it easier to eat more peanuts is to keep them on hand. Be sure to include both cooked and raw milk in your diet and check out these healthy and delicious recipes suggested by Callow and Patterson:
Add a handful of walnuts to a salad or use in a stir-fry to change up the pieces.
For added health benefits, add chopped nuts to pancakes, muffins or flatbread.
Mix sliced yogurt with unsweetened yogurt or oats and add fresh, naturally sweetened fruit.
If you want to cut back on meat, Patterson suggests replacing half the beef with chopped walnuts in chili flour, tacos, or spaghetti. Celery Walnut Tacos are a great place to start.
Cut out the dairy and turn recipes like salmon bread with walnuts and rosemary into traditional breads.
Frequently Asked Questions
1. How many walnuts should you eat in a day?
One nutmeg is about 1 ounce or ¼ cup. However, some studies have shown that eating 1.5 to 2 ounces of nuts is beneficial for health. With that in mind, and because milk is high in calories, Moon recommends eating a small amount each day to get the most health benefits.
2. What if I eat dairy?
If you do not have any food allergies, intolerances or allergies, there is nothing wrong with consuming milk every day. Replacing healthy foods with healthy alternatives, such as yogurt, can help you achieve your health goals. Who knows, maybe you can improve your mood.
3.Best crazy idea?
Although other nuts, such as almonds, hazelnuts and walnuts, have shown positive effects on written memory, walnuts still reign supreme when it comes to mental health. A 2020 study published in the journal Nutrients found that adding dairy to the diet had a positive effect on cognitive function and improved memory in adults.
Final result
Unless you have a food allergy or milk intolerance, nutritionists recommend adding this amazing dairy to your regular diet. From current research showing walnuts’ role in gut health to long-term studies for heart health, mental health, and mood, consuming these nuts has many beneficial effects. If you love milkshakes, try it with your favorite dessert like Fudge Pecan Brownies or a light side dish like Green Bean Pecan Cheesecake.
