Walnuts, also known by the English term walnuts, are nuts that originated in some parts of Asia Minor and Southeastern Europe, but are currently cultivated in the more temperate areas of Europe, North America and Asia. This nut is quite popular for its richness in omega 3 fatty acids, a kind of fat that is essential for the proper functioning of our body.
It is also a food that is usually used as a snack or snack in diets to lose weight. However, are nuts good for dinner? In this article, we answer your question and also explain some of the benefits of nuts. Read on and find out the answer!
Nutritional composition of nuts
Nuts are a food that we should include in a balanced diet, since it has a wealth of the following healthy nutrients for the body:
- Polyunsaturated fatty acids: it is one of the foods richest in omega 3 fats or also called linolenic acid.
- High content of different vitamins: group B (B1, B2, B3, B6 and B9), C, A and E.
- It has several minerals: among them, boron, phosphorus, calcium, magnesium, iron, zinc and copper.
- Finally, this nut also has within its nutritional composition essential nutrients such as amino acids and proteins, including lecithin and, also, a high fiber content.
Properties and benefits of nuts for health
Due to their richness in the different nutrients that we have mentioned above, nuts have the following benefits and properties for our health:
- Cardiovascular properties: its richness in omega 3 helps reduce the levels of bad cholesterol or LDL in the blood.
- Antithrombotic properties: in addition, its omega 3 content also provides these properties, which increase the elasticity of the arteries and prevent the appearance of clots.
- Ideal for diabetes: this nut contains low levels of carbohydrates and sugars, which makes them a good food for those who suffer from this disease. On the contrary, here we leave you a list of prohibited foods for diabetics.
- Brain properties: The richness in omega 3 also provides certain properties that prevent neurodegenerative diseases such as Alzheimer's and multiple sclerosis.
- Without omega 3, they worsen diseases: it has been shown that a deficit of these fatty acids can worsen mental disorders such as depression, hyperactivity and insomnia.
- Properties for the skin: its content of B vitamins and zinc, give excellent benefits to the skin, keeping it in a good condition and avoiding epidermal problems such as dryness and / or the appearance of eczema.
- Bone properties: its richness in calcium and potassium helps keep our bones stronger and prevent diseases such as osteoporosis.
- Antioxidant properties: this food also fights free radicals and prevents premature aging of our cells.
Is it good to have nuts for dinner?
The answer is yes, but without overdoing it. That is, nuts are still a food rich in fats and have a high caloric intake. Every 100 grams of nuts contains 654 calories, that is, we cannot consume a day, in this case during dinner, more than 7 whole nuts, especially those people who follow a diet to lose weight or who suffer from obesity.
Still, walnuts are a good choice for dinner for a number of reasons:
- As we have indicated, they are low in carbohydrates and sugars.
- Its content in healthy fats improves inflammation of the body, one of the most common symptoms of obesity.
- It is also rich in fiber, so it has satiating properties that will reduce our appetite and, therefore, we will eat less.
- Walnuts have a substance called serotonin, a neurotransmitter that reduces our levels of stress and anxiety and, therefore, will help us fall asleep better.
Now that you know that nuts are good for dinner, you may be interested in this other article about Low-calorie and fat recipes for dinner.
