Dr. Giuseppe De Matteis , Biologist who works as a Nutritionist Biologist and professor of herbal medicine, dermatology, hair care and cosmetology in Taranto, illustrates the benefits of nuts in nutrition.
There are several varieties of walnuts, in Italy the most popular is that of Sorrento , with a light-colored, elongated or rounded shell. Other varieties are Franquette and Californiana with Hartley and Chandler sub-varieties, both heart-shaped. Less known and consumed are Brazilian nuts and Macadamia.
Walnuts
WHAT DO NUTS CONTAIN (values per 100g)
Walnuts are rich in "good" fats and trace elements such as sodium and potassium, magnesium, calcium, iron and zinc . They are an excellent source of Vitamin A , Vitamin B and Vitamin C as well as protein and fiber .
PROPERTIES OF NUTS AND HEALTH BENEFITS
- Antioxidants
- Anti-cholesterol and protection of the cardiovascular system
- Antiproliferative
- Immunostimulants
- They strengthen bones and teeth
- They protect the nervous system
As for the antioxidant properties, due to omega-3s , they can be used as anti- aging , for the protection of cell membranes and even anti- cancer . Among the monounsaturated fatty acids we have the presence of oleic acid , useful for the protection of the cardiovascular system and for the reduction of cholesterol and the prevention of pathologies such as stroke and heart attack.
Potassium is very beneficial for the overall health of the heart muscle .
Magnesium helps to keep blood pressure low and also to promote mental and physical relaxation . The presence of ellagic acid also confers excellent immunostimulating , antioxidant and antiproliferative properties, and consequently useful as an antitumor .
The presence of calcium and phosphorus helps to strengthen bones and teeth . Walnuts also contribute to improving physical performance thanks to the high energy power, magnesium and arginine proteins.
Finally, zinc is an excellent antisebo and therefore useful for those suffering from oily skin and oily hair. Walnut oil is also widely used in tanning oils, both to protect the skin from UV rays and to accelerate tanning.
CONTRAINDICATIONS
Walnuts are contraindicated in the following cases:
- Allergy to nuts
- Allergy to dried fruit
Do not forget that 100g of walnuts contain about 650 calories, so it is necessary to consume them sparingly if you do not want to gain weight, max 40g per day.
Dr. Giuseppe De Matteis, Nutritionist Biologist
SOURCES
- Lyndel, '' The therapeutic properties of foods '' New Techniques ''
WALNUT PESTO RECIPE
In addition to being eaten as a snack during the day, walnuts can become an excellent ingredient for seasoning first courses, especially during the holidays!
Here is a super quick recipe that will make you look great at lunches and dinners.
Ingredients:
- 80 g of shelled walnuts
- 20 g of pine nuts
- 60 g of cheese
- 1 tablespoon of olive oil
- 2 tablespoons of milk
- 1 level spoonful of breadcrumbs
- salt
- pepper
Mix the ingredients with the mixer and the walnut pesto is ready to season the pasta!
