Are you looking for a healthy snack that enhances the feeling of satiety and at the same time protects the heart and bones? If so, walnuts are the perfect choice!
Just 30 grams of walnuts are rich in protein, fiber, and calcium. They are high in manganese, magnesium, phosphorus, vitamin B6, omega-3 fats and iron. Although they have a high caloric index, their rich content of nutrients enhances the feeling of satiety and at the same time contributes to good heart and bone health.
“Shield” of the heart
Research published in the British Journal of Nutrition has shown that the monounsaturated and polyunsaturated fatty acids contained in walnuts lower cholesterol and triglyceride levels, thus reducing the chances of cardiovascular disease, stroke and heart attack. ΠMore specifically, research has shown that patients who ate walnuts more than four times a week were 37% less likely to develop coronary heart disease than those who either ate no walnuts at all or ate less frequently. In addition, other studies in the past have shown that walnut fruit can improve “bad” LDL cholesterol, help regulate weight and rejuvenate cells.
Walnuts, the ally of bones
Walnuts are high in copper, magnesium and manganese, ingredients needed to maintain bone density. According to research, the trace element of copper is essential for the maintenance of collagen and elastin in cells, magnesium helps absorb calcium from the bones and finally manganese, seems to be associated with the prevention of osteoporosis.