Superfoods don't always have to be exotic to be the healthiest. Domestic products can easily keep up with the healthy properties of their imported competitors. You already know that walnuts should be healthy. But do you also know what exactly makes her so healthy? We will inform you about the ingredients and nutrients and tell you how walnuts can help you lose weight!
"A handful of nuts a day, keeps the doctor away"
Whether in the great outdoors or even in your own garden, you have probably already seen a walnut tree. There are many different types of walnuts on earth. Let's talk about walnuts here in Europe, but we will talk about the “Real walnut”Or less often spoken about the overgrown“ black walnut ”. The walnut, like many other nuts, is rich in healthy fats and vitamins, even yours Strengthen brain and memory skills should. We have selected the most important properties of walnuts so that you can get an overview:
Walnuts contain one twice the level of antioxidantsthan other types of nuts. Antioxidants such as Vitamin E, help your body fight harmful substances and waste products of your metabolism.
Lowers cholesterol in the blood
Cholesterol helps transport fat in the blood. However, if it is present in excess, the excess fat is deposited in the arterial walls and can lead to constipation. Walnuts reduce harmful cholesterol and reduce the risk of stroke.
Omega-3 fatty acids
The walnut is the only nut with a high percentage of Alpha linolenic acid (2.7 g per 30 g serving). This is a essential omega-3 fatty acidthat your body needs to ingest through food. It helps prevent cardiovascular diseases, lowers the risk of cancer and keeps your brain healthy.
Many minerals (potassium, iron and zinc)
Potassium is important for the communication between the nervous system and muscles, iron is involved in the transport of oxygen in the blood and zinc your body needs for a strong immune system!
Here you can see which nutrients you are in 100 grams of walnuts stuck:
per 100 g walnuts
– omega-3 fatty acids
Tip: For the right amount of walnuts, the rule of thumb applies: a handful of nuts per day / snack
Nut stigma: the "fat-making fat"
Since the keto diet trend, everyone should know: Not every fat is unhealthy and makes you fat. Many move the opposite! Healthy fats, like omega-3 and omega-6 fatty acids, will help you lose the pounds. Because the healthy fats of the walnut stabilize your blood sugar and fill you up longer. Because of that you have fewer hunger attacks and take less calories to you. But of course the same applies here: you should enjoy walnuts in moderation.
Like almonds, you shouldn't buy and store walnuts in bulk, but buy and consume them promptly. Chopped or ground nuts in particular tend to go bad quickly.
Home-harvested nuts, for example from a community garden or your own, keep in a cool place for up to a year!
In the case of walnuts, particular attention is paid to the Condition of the nut to watch out for. Hard-shelled nuts are often prone to molds that develop harmful fungal toxins (aflatoxin and ochratoxin A). Spoiled kernels are harmful to the kidneys, are carcinogenic and can be life-threatening for children.
Walnuts should therefore be clean and light brown in color. If they have a crack or black spots, you should check them carefully or dispose of them.
Today walnuts are used in a variety of ways in unusual recipes. The most delicious variations are not that difficult and perfect for DIY home cooking. That's why we have ours for you five favorite recipes put together:
# 1 walnut pesto
# 2 Snacking without a guilty conscience: walnut-chocolate protein bits
# 3 Super easy: As a topping in a delicious salad
# 4 Chicken in walnut and rosemary breading
# 5 Perfect snack: paprika and walnut dip