Best Snacks with Healthy Low Calorie Foods - Walnuts
are a tasty and highly nutrient dense food to snack on and can add
flavor and crunch to a meal. They are an excellent source of omega-3
essential fatty acids and are also rich in vitamins and minerals
that help us to stay healthy. Walnuts are high in poly and monounsaturated
fats and especially linoleic and alpha-linolenic acid. Those two
acids cannot be synthesized by our body and must be provided daily.
They are called essential fatty acids. They are involved in the
manufacture of certain hormones, part of the cell's membrane and
they regulate the cholesterol. 5 walnuts (28 g) supply our daily
needs in those acids.
Walnuts contain an antioxidant compound called ellagic acid
that supports the immune system and appears to have several anticancer
properties. Alpha-linolenic acid is an omega-3 fatty acids. This
family of acids has an anti-inflammatory action. Walnuts are therefore
useful in the treatment of rheumatoid arthritis and itchy skin conditions.
(Dry skin is usually the first sign of an essential fatty acid deficiency).
The high amount of unsaturated fats in the walnut helps us keep
our blood cholesterol down. Walnuts lower blood cholesterol with
a rise in HDL (called "good" cholesterol) and a drop in
LDL (called "bad" cholesterol). Therefore, walnuts may
reduce heart disease risks. Studies suggest that people who eat
walnuts are less likely to develop coronary heart diseases and heart
Walnuts are also a good source of protein. They contain 15.23
grams of protein per 100 grams, which is equivalent to 100 grams
of chicken. Walnuts are rich in calories. They can help people with
small appetites, such as elderly and convalescents, to meet their
daily calories requirements. Walnuts are also a very good source
of the manganese and a good source of copper. In addition, walnuts
contain the antioxidant phytochemical, ellagic acid.
Serving: 7 nuts (1 ounce)
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