Walnuts are one of the most consumed nuts in Spain thanks to their health benefits. In this sense, they are a concentrated source of multiple nutrients according to the Cleveland Clinic. Its richness in fatty acids Omega 3especially the alpha-linolenic acid (TO THE), contributes significantly to the reduction of LDL cholesterol and the increase of HDL cholesterol. This may reduce the risk of heart diseases and strokes.
In addition to their cardiovascular properties, the omega-3 fatty acids in walnuts benefit the brain health. These compounds are essential for brain cell membranes and promote neuronal function and synaptic plasticity. A study of State Institute For Basic Research of NYpublished in the Journal of Nutrition, Health & Agingindicates that regular consumption of walnuts improves cognitive performance in older adults.
Walnuts also contain natural anti-inflammatory compounds such as polyphenols, which help fight inflammation and may be useful in preventing chronic diseases such as arthritis and some types of cancer. In addition, they are a source of probiotics, microorganisms that promote a healthy balance of intestinal bacteria and benefit digestion, the immune system and mental health.
Likewise, its consumption is recommended in diets that seek to increase muscle mass thanks to its high protein and omega-3 content. Its effects in terms of performance during exercise are also key. The study Antioxidants and Exercise Performance: With a Focus on Vitamin E and C Supplementation published in 2020 indicated that they are rich in vitamin E and, therefore, protect the body against physical stress during exercise.
Of course, as in the case of any other food, consuming nuts in excess can have negative effects. The Spanish Heart Foundation recommends a daily intake of approximately 30 grams. In this way, the body will obtain its benefits and the calories ingested will be limited.
Each person is different and the effects of consuming this nut can be different. In this sense, several studies have linked a high intake of walnuts with diarrhea. This consequence can occur due to the large amount of oil and fiber they contain and, of course, can be very harmful in people with intestinal problems. Patients with irritable bowel syndrome are a clear example of this group.
In the second instance, logically, anyone who is allergic to the nuts and/or nuts in particular you should not eat them. If the allergic person begins to feel symptoms such as itching in the mouth, inflammation of the lips, rhinitis or difficulty breathing, among others, he should seek medical attention as soon as possible.
People with deficit of DAO either intolerance to histamine They should also not include nuts in their diet. Dried fruits in general and walnuts in particular are high in histamine, so they should be eliminated from the weekly menu and only try including them in a advanced phase of food reintroduction. Otherwise, they can cause digestive symptoms such as bloating, irregularities in intestinal transit and abdominal distention. In addition, other unwanted effects of excess histamine are itching, hives, muscle pain, migraine and respiratory disorders.
As these are high-calorie foods, it is advisable to consume them in moderation. Likewise, children should eat them and, if they do, they must be supervised, since there may be a risk of choking.
