The food that helps lower cholesterol and improves memory
Nuts have traditionally been associated with healthy diets to offer their many benefits to the body. For example, according to the Mayo Clinic, a non-profit organization dedicated to medical research and practice, one of its qualities is related to its contribution to heart health.
In this sense, nuts are known for their high content of unsaturated fatty acids and other nutrients such as fiber, vitamin E, vitamin B, plant sterols, etc. Likewise, they are rich in proteins, antioxidants and minerals such as sodium, potassium, phosphorus, iron, zinc, magnesium, calcium.
According to the specialized portal better health One of the most nutritious nuts with the greatest benefit to the body is the walnut, a food that can be consumed raw or as an ingredient in dishes and desserts.
A study titled “Walnut consumption has a beneficial effect on the lipid profile of Korean women with metabolic syndrome,” published on the NIH website, found that consumption of walnuts may help reduce the risk of cardiovascular diseaseprimarily because it helps reduce bad cholesterol levels while preserving good cholesterol.
The consumption of nuts, containing healthy fatty acids and fiber, helps to reduce the risk of cardiovascular incidents, serving as an excellent food ally. Said portal notes that eating walnuts also helps with heart health, as it stimulates proper blood circulation thanks to its vitamin B13 content.
Of course, it is worth noting that eating walnuts alone will not completely eliminate the risk of cardiovascular disease. It is important to complement its consumption with other healthy lifestyle habitssuch as a balanced diet, regular physical activity and adequate rest.
Benefits of eating walnuts for memory
A study titled “Effects of Walnuts (Juglans regia) on Learning and Memory Functions” conducted by the University of Karachi (Pakistan) and published on the NIH website found that eating walnuts can help improve memory while increases the ability to learn.
This effect, according to the review better health This is related to the content of omega 3 and 6 fatty acids in nuts. These nutrients stimulate the functioning of the central nervous system, allowing neurons to work better and stimulating brain activity.
According to the Medicines Reference Portal Janus, intake of walnuts significantly improves the speed of information processing. A study led by Dr. Lenore Arab of the David Geffen School of Medicine at the University of California, USA, cited by the page and published in Journal of Nutrition, Health and Aging, points out that the relationship between nut consumption and cognitive function is very important.
Dr. Arab and study co-author Dr. Alfonso Ang found this participants who ate more nuts had significantly better results in a series of six cognitive-type tests.
“It is very exciting to find how substantial the evidence from this study is to support previous results in animals already showing the neuroprotective effect of eating walnuts,” said Dr. Arab.
Other benefits of walnuts
A study by the University of Scraton, USA, and cited by Very interesting, found that among dried fruits, walnuts stand out for their antioxidant power. Due to the content of vitamin E, walnuts contribute to the preservation of the skin, prevent the signs of aging and support a strong immune system.
On the other hand, a BMJ study found that people who replaced nutrient-poor foods with nuts they were less likely to gain two or more pounds over a 4-year period.
Among the reasons why this can happen is that, due to their high fiber content, walnuts cause a feeling of satiety.