Eating a serving of walnuts on a day helps maintain the brain’s cognitive functions and enhance memory, because it containing many fatty acids and long-chain unsaturated fats, which are essential for the health of the body in general and brain health in particular. In addition, eating walnuts helps people who They follow a diet with the aim of getting rid of excess weight. Learn in this article about the benefit of walnuts for the brain and memory, slimming, and how to obtain the benefits of walnuts.
The benefit of walnuts for slimming
Walnuts are one of the nuts that contain a high percentage of calories due to their high content of unsaturated fats that are beneficial for heart health. They also contain omega-3 and some essential nutrients that help control hunger because they contain a good percentage of proteins and fibers that give a feeling of fullness for a while. Longer, hence the benefit of walnuts as they are the most important types of nuts that are beneficial for weight loss.
The healthy fats found in walnuts also affect the body’s hormones that control hunger and appetite, which stimulate the areas of the brain responsible for the desire to eat specific types of food, thus helping to curb the appetite for eating unhealthy foods.
Walnuts contain a good percentage of protein, which is beneficial in:
- Stimulating the release of a hormone called cholecystokinin that helps slow stomach emptying to promote long-term satiety.
- Burning calories, as digesting protein requires burning more calories than digesting carbohydrates or fats
Digesting protein increases calorie consumption by 15 to 30 percent, compared to carbohydrates, which burn 5 to 10 percent, or fat, which burns 0 to 3 percent.
- Maintaining muscle mass and stimulating its building. This helps increase the resting metabolic rate, which increases as muscle mass increases.
One ounce of walnuts contains 18.5 grams of fat, 13.4 grams of which are polyunsaturated fatty acids. This type of fat is one of the types of fat that gives a feeling of satiety and fullness and has an effect on controlling appetite due to its effect on some hunger hormones.
The benefit of walnuts for the brain
Eating walnuts on a daily basis helps maintain brain health and increase concentration, because they contain healthy fats that are important for the brain. The brain must be continuously supplied with energy in order to maintain high mental concentration. The benefit of walnuts is to supply the brain with energy because it contains 9 calories per serving. Grams are therefore a good and healthy source of energy.
read more: 8 amazing benefits of macadamia
The benefit of walnuts in preventing Alzheimer’s disease
Eating walnuts on a daily or regular basis helps protect brain cells from oxidative stress resulting from free radicals that cause damage to brain cells and various body cells. It enhances brain cell functions and reduces the development of Alzheimer’s disease by preventing the formation of beta-amyloid molecules that cause Alzheimer’s disease.
Walnuts provide the fatty acids necessary for the health of the body and brain, especially the essential fatty acid that is included in the synthesis of omega-3, which is called alpha-linolenic. An ounce of walnuts contains 2.5 grams of omega-3 fatty acids. Long-chain omega-3 fatty acids are linked to the possibility of improving inflammation associated with disease. Alzheimer’s disease is at its beginning and this prevents the development of Alzheimer’s disease.
The benefit of walnuts in improving memory
Although for many people, memory loss and forgetting simple things are associated with aging, memory functions can be preserved, prevent their deterioration, and prevent dementia by eating a serving of walnuts on a daily basis because they contain antioxidants that enhance and stimulate memory and various brain functions.
Walnuts contain many essential fats, including oleic acid, which is linked to improved memory and neurotransmission processes across synapses. It was observed that people who ate a handful of walnuts daily performed better on cognitive function tests including memory tests, according to a study. Conducted in December 2023 in the Journal of Nutrition, Health and Aging.
read more: benefits of nuts for pregnant women
How can you get the benefit of walnuts?
It is enough to eat a handful of walnuts on a daily basis to obtain the various benefits of walnuts for the body in general and the brain in particular, which is equivalent to 12 halves of walnuts. Although walnuts contain a high percentage of antioxidants, protein, omega-3, and other beneficial fatty acids, they also contain high calories, so it is preferable not to eat it in large quantities.
Try some of these delicious ways to eat walnuts every day:
- Add it to baked goods or biscuits.
- Drink it with hot drinks in the winter.
- Add it to soups or salads after grating it or cutting it into fine pieces.
- Eat it with oatmeal and milk.
Nutritional value of walnuts
| 1 cup, peeled (7 halves) (28 g)1 ounce (14 halves) (28.4 g)1 |
| Calories 654 |
| % daily value* | |
| Total fat 65 g | 100% |
| Saturated fat 6 grams | 30% |
| Cholesterol 0 mg | 0% |
| Sodium 2 mg | 0% |
| Potassium 441 mg | 12% |
| Total carbohydrates 14 g | 4% |
| Dietary fiber 7 g | 28% |
| Granulated sugar 2.6 g | |
| Protein 15 g | 30% |
| Vitamin C | 2% | Calcium | 9% |
| iron | 16% | Vitamin D | 0% |
| Vitamin B6 | 25% | Cobalamin | 0% |
| magnesium | 39% |
| *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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