Given the fact that they are abundant in healthy fats and essential nutrients, it is not surprising that nuts, considered to be a superfood, should be an integral part of your diet. The family of nuts includes anything from walnuts and peanuts to almonds and pistachios.

Did you know that eating walnuts on a regular basis can go a long way in improving your overall health? If you find this interesting, read on in order to learn how only 7 walnuts can improve your health  by working on multiple levels. They are rich in various vitamins and minerals, and only a handful of these nuts will suffice until the next meal. With this being said, it`s no wonder that they offer a wide array of health benefits.

Some of the vitamins and minerals walnuts contain are the following:

  • Vitamin E
  • Antioxidants
  • Phenols
  • Omega-3 fatty acids
  • Polyunsaturated fats

As mentioned above, walnuts are great for your overall health, as they provide a whole range of health benefits. Consider the following:

1. Lower Stress Levels

In case you are prone to reacting strongly to stressful situations or you suffer physically as a result of stress, walnuts are the best choice for you. They have the ability to lower stress levels, calm your body`s reaction to stress, and to help eliminate the physical side effects.

2. Stronger Heart

The regular consumption of walnuts can significantly improve your heart health. In fact, walnuts contain high quantity of antioxidants, nutrients which are crucial for fighting free radicals that cause degeneration and heart disease.

According to Dr. Penny Kris Etherton, “Only by consuming a handful of walnuts or walnut oil for four days in a week you can significantly reduce the risk of heart disease.”  Moreover, this study shows that only a handful of walnuts or 3 tablespoons (51ml) of walnut oil will improve your blood vessels` condition within 4 hours.

3. Weight Loss

As mentioned above, walnuts contain polyunsaturated fats which are essential for proper body function. They prevent arteries from clogging and potential negative effects. Moreover, these fats aid help loss by reducing unhealthy cravings and keeping you full for an extended period of time.

4. Brain Protection against Age-Related Degeneration

Due to the high omega-3 fatty acids content, walnuts are very beneficial against depression, ADHD, and cancer. In addition, if you consume these nuts regularly, you are at lower risk of getting an Alzheimer`s disease.

According to a study published in the New England Journal of Medicine, people who consume walnuts on a regular basis had lower cholesterol levels in comparison to the ones who didn’t.

5. Stronger Hair, Skin, and Nails

The exceptional nutritional value of these nuts makes them the ideal food for making your hair shinier, making your skin smoother, and strengthening your nails. In fact, both omega-3 fatty acids and polyunsaturated fats provide amazing results for your appearance.

Given the numerous health benefits of these nuts, they should be an integral part of your diet. You can enjoy them as a snack, use them as a side dish, or chop them in your salad.

On the other hand, make sure you don’t over-eat them, as they are high in fat and calories.  Only seven walnuts daily can provide the needed nutrients for the day.

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