- Walnuts are rich in omega-3 fatty acids.

Walnuts are rich in omega-3 fatty acids. / Pixabay

The benefits of including nuts in your diet

Walnuts, and dried fruit more broadly, are often considered part of a healthy diet due to their high levels of protein, fiber and healthy fats. Now, a study conducted by researchers at the University of Minnesota has accurately documented these benefits.

Rich in omega-3

As published in the specialized journal Nutrition, Metabolism & Cardiovascular Diseases, people who consume nuts on a regular basis tend to show less weight gain, better nutritional values ​​and a lower risk of cardiovascular diseases.

This is explained, they point out, by its high content of healthy fats (such as omega-3 fatty acids), antioxidants and essential minerals. In particular, omega-3 fatty acids appear to have anti-inflammatory effects, reducing blood triglyceride levels and arterial plaque formation, thereby effectively lowering three major risk factors for cardiovascular disease.

In any case, to quantify these positive effects on people, the authors of the study used data from the Coronary Artery Risk Development in Young Adults (CARDIA) study, started in 1985, with a group of more than 5,000 people. The monitoring continues to this day.

Part of a healthier diet

Examining physical and clinical measures after 30 years, they found that those who ate nuts frequently scored a number of healthier values, such as lower Body Mass Index (BMI), lower waist circumference, lower blood pressure and lower blood triglyceride level.

In addition, these people tended to have a healthier diet overall, gain less weight, have lower fasting blood glucose, and be more physically active.

Still, the study has some limitations. For example, the researchers did not determine how many nuts to eat or how often to enjoy these benefits. In any case, it provides even more arguments to include this nut in our diet on a regular basis.

References

So-Yun Yi, Lyn M- Steffen, Xia Zhou, James M. Shikany, David R. Jacobs Jr. Association of nut consumption with CVD risk factors in young to middle-aged adults: The Coronary Artery Risk Development in Young Adults (CARDIA ) study. Nutrition, Metabolism & Cardiovascular Diseases (2022). DOI: https://doi.org/10.1016/j.numecd.2022.07.013.

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