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Pecan Nut Kernel – Horta da Maria
Nuts are delicious sources of energy, carbohydrates, and protein. They can be powerful allies for cardiovascular health, improve bone health, aid in weight loss, and much more.
Obtained from the fruit of the walnut tree, found in Europe and Asia, walnuts contain important nutrients such as omega-3, omega-6, vitamin C, vitamin E, zinc, potassium, and the amino acid arginine. And, despite being high in calories, they can greatly benefit our health. Much more than just fruit, walnuts are excellent ingredients for a wide variety of recipes.
It's already known that their high content of good fats has made walnuts the trendy fruit. And it's no wonder—they're great for the brain and digestive system. But don't assume that any amount is beneficial for your health. To that end, it's worth learning all about the calories in walnuts so you can be better informed.
In addition to being very tasty, they have numerous nutritional, antioxidant and anti-inflammatory properties.
A study conducted at Marshall University in the United States provided evidence that walnuts can help prevent breast cancer.
The result was that those who consumed the nuts reduced their risk of developing the disease by half. And even those in this group who developed the disease had smaller tumors than those who hadn't eaten the food.
Including nuts in meals also proved beneficial after the disease was diagnosed, as they reduced the speed at which malignant cells grew.
However, there is a downside to this benefit: to reach the amount of nuts used in the experiment, you would need to consume 14 nuts per day. The problem is that it's recommended to eat only six to 10 nuts daily due to their high calorie content and polyunsaturated fats, which can reduce levels of good cholesterol, HDL, in the body.
The benefits of walnuts also apply to cardiovascular health. They help lower levels of bad cholesterol (LDL), improve blood quality, reduce the risk of clotting and excessive inflammation, and improve the function of endothelial cells, which are present inside blood vessels and form part of their walls.
The amino acid arginine found in walnuts helps produce nitric oxide, a substance that relaxes blood vessels. Walnuts also contain folate—or folic acid—which, when combined with vitamins B6 and B12, reduces homocysteine levels, an amino acid that causes blood vessel hardening and increased blood pressure.
How come weight loss is one of the benefits of nuts? But aren't they high in calories and fat? Yes, but it's also true that recent research has shown that it's possible to eat small amounts of nuts without gaining weight and may even help with weight loss.
One reason for this is that, thanks to their protein and fiber content, nuts can promote satiety, even when eaten in small portions. Another reason is that their anti-inflammatory compounds, such as omega-3, combat inflammation. What does this have to do with weight loss? Scientists have already linked the problem of obesity to chronic inflammation.
Including nuts in your diet has also been shown to help reduce abdominal fat. However, this doesn't mean you should overdo it: 30g of nuts daily is enough to benefit from them without overdoing your fat and calorie intake.
Confirm the information on the item's label. Due to possible packaging and/or label changes, you should always consider the information accompanying the product you receive.
Average values per 100g
Energy: 2480kj / 599kcal
Lipids: 49 g
of which saturated: 4.2
Carbohydrates: 13.5 g
of which sugars: 3.1 g
Fiber: 12.6 g
Protein: 19.9 g
Salt: <0.01 g
Store in a cool, dry place, away from direct sunlight and heat sources.
Portugal
Horta da Maria's mission is to help Portuguese families improve the quality of the food they consume, always supported by the philosophy of bringing consumers the best national products, sourced directly from the producers.
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