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denisebing · 4 years ago

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Feeling Bloated and Blah? Experts Share the 7 Best Ways to Improve Your Gut Health

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When your gut is feeling great, you never think about it—but when it isn’t, it’s hard to think about anything else. The group of microorganisms that live in and make up your gastrointestinal tract plays a role in almost every aspect of your health from preventing chronic illnesses to keeping your immune system humming. So it’s no wonder that when it’s out of whack, you feel lousy.

But what is your gut, exactly? And is it possible to improve your gut health? Here’s everything you need to know.

What is the gut? The human gut is far more complex than even experts used to realize—it encompasses a vast array of internal organs involved in the process of digestion to absorb nutrients from food and expel waste, explains Rushabh Modi, M.D., board-certified physician in both internal medicine and gastroenterology and hepatology and assistant professor of clinical medicine at Keck School of Medicine of USC. “Typically, this refers to the mouth, esophagus, stomach, small bowel, and colon with the pancreas and liver being critical as supportive organs that help make digestive enzymes,” he says.

How your gut keeps your body healthy In addition to absorbing and transporting nutrients to all tissues in the body, the gut is vital for maintaining fluid and salt status and expelling waste, explains Dr. Modi. “Many vital nutrients and vitamins such as B12 and iron have specialized transporters that only exist in the gut as well,” he adds. Iron, for example, needs stomach acid to be absorbed effectively—and B12 requires certain receptors in the stomach and mid intestines also to be absorbed. “It's hard to get these nutrients in other ways and they are essential for normal physiological functioning,” Dr. Modi adds.

The gut is also one of the body’s primary disease-fighting systems. “The acid in the stomach kills the bacteria and virus that can be accidentally consumed by the food we eat, and the digestive tract is an important way to introduce antigens to mount immune function and protection in the body,” says Christine Lee, M.D., a gastroenterologist at Cleveland Clinic. “The digestive tract also digests the foods consumed and extracts the important nutrients to be taken into the body for essential use.”

Emerging research has even uncovered a link between poor gut health and several neurological conditions, such as Parkinson’s, Alzheimer’s, autism, and depression. One such study by the Université de Genève found that individuals with Alzheimer’s have different types of bacteria growing in their gut than those who do not have the disease.

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8 Signs Your Gut Is Suffering If your gut is unhealthy, chances are, you’re experiencing one or more of the following symptoms even mildly or infrequently:

Gas

Bloating

Acid reflux

Heartburn

Diarrhea

Constipation

Changes in Stool

Unexplainable weight loss

“Since food digestion and waste production are the two most vital functions of the gut, when patients have problems in these areas, the gut can often be the source of the problem,” explains Dr. Modi. Acid reflux and heartburn are also associated with the gut, though you’ll feel the pain further away from the core of the problem. Bloating is also increasingly very common to the point that Dr. Modi notes that patients almost see it as a normal reaction to eating certain foods.

If you experience unexplainable weight loss, despite eating regular meals, this may indicate your body is not able to digest or absorb the nutrients in the foods you are consuming and indicate there is a problem in your digestive system, according to Dr. Lee.

How to improve your gut health The good news is that there are simple steps you can take to support your gut health. Here are some of the strategies doctors recommend.

Eat a wide range of healthy foods A diet made up of several different food types can lead to a more diverse microbiome that is made up of more species, according to a review published in the journal Molecular Metabolism. This, Dr. Lee explains, strengthens our microbiome and enhances its resiliency.

The best foods for gut health are fruits, vegetables, legumes, nuts, seeds, and whole grains, especially those highest in fiber, which helps your digestive tract work properly. Women should aim for 25 grams of fiber per day and men should aim for 38 grams per day, per the Academy of Nutrition and Dietetics.

And cut back on unhealthy foods. “The more grease, fat, and salt you eat, the worse your gut health will be,” says Scott David Lippe, M.D., chief of gastroenterology at Bergen Regional Medical Center in Paramus, NJ, and assistant clinical professor of medicine at Rutgers Medical School. This is something to keep in mind especially when you’re out to dinner, as restaurants tend to load up on salt, grease, and fat because they taste good.

Try cutting out dairy If you have gas, distention, or looser stools after drinking milk or eating cheese, you may be lactose intolerant. “This affects a significant number of adults, especially those who do not have northern European ancestry,” says Dr. Lippe. “A quick and easy test is drinking a glass of regular milk—if it makes you unwell, then you are lactose intolerant.” If cutting out dairy is not something you’re willing to do, you can also try taking lactose tablets before you consume any foods containing dairy.

Consider a probiotic These teeny tiny microorganisms help support your metabolism and help rebalance your microbiota, says Douglas A. Drossman, M.D., gastroenterologist and professor emeritus of medicine and psychiatry, UNC Division of Gastroenterology at UNC School of Medicine. He recommends taking them if you’re experiencing symptoms of an unhealthy gut; however, there may be no benefit otherwise. There’s actually not a ton of research to support the gut benefits of probiotics.

One review published in Therapeutic Advances in Gastroenterology, for instance, found that probiotics do positively impact the gut microbiota of individuals with certain diseases, such as Alzheimer’s and diabetes, but did little to improve the gut microbiota of healthy people. “If you take antibiotics or have a diarrheal illness, then taking probiotics may be very helpful,” adds Dr. Lippe. However, he recommends first trying to get your fair share from probiotic-rich foods such as yogurt, sauerkraut, and kimchi.

Incorporate more prebiotics into your diet “Prebiotics are not bacteria but instead are the types of foods that good bacteria like to eat,” explains Dr. Milstein. “We need to feed the good bacteria and starve the bad bacteria.” He recommends filling up on good-bacteria foods like walnuts, berries, bananas, flax seed, legumes, artichokes, onions, garlic, chicory, dandelion greens, asparagus, leeks, and whole grains. “Nutrition is personalized, but putting some fruits and vegetables, and fiber on our plate at each meal helps gut health and thus brain health,” Dr. Milstein adds.

Monitor your vitamin D levels Recent research plush in Nature Communications has looked into the connection between gut bacteria and vitamin D levels and found that deficiencies in the nutrient plays a key role in increasing one’s risk for certain diseases, including inflammatory bowel disease, cardiovascular disease, and cancer. Any form of disruption of the GI barrier is what’s commonly known as “leaky gut,” per Dr. Drossman, which he says can increase an individual’s risk for developing infectious, inflammatory, and functional GI diseases, such as ulcerative colitis and Crohn’s disease. “Most people with leaky gut have very low vitamin D levels as well as very low levels of the two main omega 3s—EPA and DHA—in their body,” he says. He recommends that most people take at least 5,000 IUs (125 mcg) of vitamin D3 a day and consume enough fish oil (or the vegan equivalent) of 1,000 mg of DHA per day. Be sure to talk to your doctor before taking any kind of supplement.

Manage your stress level Being stressed not only takes a toll on your mental health, but it also affects your physical wellbeing. Chronic levels of high stress can directly impact your gut health, according to Dr. Drossman. Although it’s not always possible to remove stressors in your life, adopting stress-management strategies, such as diaphragmatic breathing, meditation, or yoga can help, says Dr. Drossman. “It’s also a wise idea to consider visiting a mental health provider to determine if brain-gut therapies (cognitive-behavioral treatment, hypnosis, mindfulness) can be used,” he adds.

Get enough quality sleep each night When you don’t get enough sleep, your whole body is affected, including your gut. In fact, new research is showing just how interconnected your gut microbiome and the quality of your sleep really is. One study by Nova Southeastern University in Fort Lauderdale, Florida, found that poor sleep can have negative consequences on your gut microbiome for reasons that are not yet known, which can then manifest into a host of other health issues such as autoimmune diseases and mental conditions. The National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep each night.

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lindafrancois · 5 years ago

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Healthy Benefits of Walnuts & How They Help in Weight Loss

It is amazing how some small healthy foods can have the strongest nutritional impacts. We are referring to Walnuts aka in Hindi as Akhrot is a powerhouse of nutrition.

A walnut is basically a single-seeded stone fruit that is derived from any tree of the genus Juglans. Mimicking the human brain, this nut helps to promote the development of several neuron-transmitters within the brain.

However, that’s not all. This wonder nut is also a great source of healthy fats and fibre. But before we jump into the benefits of walnuts, let’s give you some lesser-known facts about this amazing healthy seed.

Walnuts Origin and Production

Originating in the Mediterranean region, a native from North American lands, Walnuts are now also grown in China, Iran and in the states of California and Arizona.

In India, they are majorly found growing in the Himalayan regions and also in Sikkim and Darjeeling. Its commercial farming is carried in Arunachal Pradesh, Himachal Pradesh, Jammu & Kashmir and Uttarakhand.

China is the leading producer of walnuts, in the year 2017, the country produced almost 50% of the total walnut production in the world.

Nutritional Benefits of Walnuts

The nutritional breakdown of a 100 gms of Walnuts [1]

Total Fat – 65 grams

Total Carbohydrate- 14 grams

Dietary Fiber – 6.7 grams

Sugar – 2.6 grams

Protein – 15 grams

Sodium- 2 milligrams

Iron- 2.91 milligrams

Potassium- 441 milligrams

Calcium -98 milligrams

Besides these there are also several vitamin benefits of walnuts, particularly being a good source of B6 (Pyridoxine).

Termed as the healthiest nut by BBC health, the walnut nutrition data also reveals them as a very good source of good fats. With a saturated fat percentage of just 10%, walnuts contain almost 76% of Polyunsaturated fats and 14% of Monounsaturated fats.

Other Nutritional Facts about Walnuts

The glycemic index of walnuts is about 15 that includes them in the list of low glycemic foods.

Walnuts are also natural sources of manganese, contributing to almost half of your daily needs.

They are the only nuts that serve as a rich source of omega-3 fatty acids.

Health Benefits of Walnuts

Our health experts say that including walnuts as a daily part of your meals plan can help you maintain a nutritious diet. If you’re still not sure, here are a few walnut health benefits that you might have never known!

1. Walnuts keep the heart healthy

The high content of mono and polyunsaturated fatty acids make walnuts an important nutrition source for heart health.

These fatty acids lower the bad cholesterol (LDL) level in the body. A higher level of LDL usually builds up in the heart arteries and even clog them up. This clogging and build up disrupt the natural oxygen-rich blood flow to the cardiac muscles that later cause heart pain.

Studies show that acute consumption of walnuts and its several components can benefit endothelial function. The study also supports that consuming whole walnuts shows novel effects on reverse cholesterol transport. [1]

Moreover, the omega-3 in walnuts is a direct contributor to reducing heart diseases risks. The Omega-3 in plants as well as in walnuts are known as ALA (alpha-linolenic acid), that is associated with moderately lower risks of cardiovascular diseases. [2]

2. Walnuts maintain the gut health

To maintain proper gut health, your body needs to have the bacteria that promote good health. The human gastrointestinal tract is a haven for such complex microorganisms. And these gut microbiota influences the host body significantly.

While there have been many factors in the establishment of gut microbiota in an infant host, the contribution of diet is one of the main driving factors in building the gut microbiota over the entire lifetime of a host.

Now if these bacterial composition gets altered in the body, the host may fall prey to several inflammatory diseases and infections. Hence, maintaining a proper diet to maintain gut health is the most significant step in having a healthy gut.

Recent studies confirm that including walnuts daily as a part of diet can increase these essential bacteria in the gut and hence, improve the gut health altogether.

There was a research where 43 participants–between the ages of 30 and 65–with an overweight issue, were put into an American diet for two weeks.

After this, the participants were assigned to three random diets where walnuts or vegetable oils replaced saturated fat. The participants followed each diet for six weeks and the result was–the ones with a walnut diet showed a higher number of gut bacteria that had been associated with health benefits. [3]

3. Walnut benefits for brain

As mentioned earlier, walnuts are found to be quite effective in supporting brain health. Walnuts have a high concentration of DHA which is a type of Omega-3 acid.

Some studies show that DHA promotes brain health in infants and even improves cognition in adult brains. That is why they are also recommended for people with age-related memory declining issues.

The ALA in walnuts along with its high content of polyphenols are considered as crucial brain nutrients.

These fight against oxidative stress in the brain and also reduces inflammation — two very important factors that create brain cell damage and decline learning ability, memory retention and decision-making aspects in a human brain.

There was also a study that supported mothers with proper DHA content produces smarter kids. Another study by the University of New Mexico showed an impact of walnut consumption on mood in young adults.

The nut supplementation showed declination of depression and improvement in mood in the subjects.[4]

Moreover, the structure of walnut inside the shell has an uncanny similarity with the folds and wrinkles of a human brain. No wonder they are nicknamed as the brain foods!

4. Help the male reproductive system

While the wonder nut is a miracle for all of us in several ways, there are also many surprising walnut benefits for men. A study suggests that eating these nuts daily can improve sperm health.

Research among subjects belonging to the western world with a declining sperm count due to the modern-day pollution and stress, showed healthier fertility signs after including walnuts in their diet.

The researchers divided 119 healthy men within the age group of 18 to 35, into two groups. One group was given 60-grams of walnuts in their normal diet and the other group had no changes in their diet. The result showed the group that had nuts in their diet had a 14% higher sperm count and a 4% higher sperm vitality.

The experts of the study revealed that a diet rich in omega-3 fatty acids, antioxidants and Vitamin B can improve fertility in men. [5] And walnuts contain most of these nutrients. Including walnuts in a regular diet also helps in keeping up with the required nutrition data that ultimately affect fertility too.

5. Promotes weight loss

If you have been snacking chips or craving the chips, here’s your chance to replace the loss with a much nutritious snack–walnut. Their high content of Omega-3 fatty acids is directly linked to decreasing obesity and diabetes.

One of the major misconceptions regarding walnuts and their role in weight loss is that these nuts are dense in calories.

However, studies are reporting that the energy absorbed from these nuts are lower.

And even though these nuts contain fat, they are mostly good fats that help in lowering bad cholesterol. The other role of walnuts in weight loss is that they are high in dietary fibre that makes you full quickly and hence lets you eat less.

A study published funded by California Walnut Commission, even proved that walnuts can alter the way brains view foods and hence impact their appetite.

The study was held among 10 obese people, who were given to either drink a walnut smoothie once a day for five days consecutive days or a placebo smoothie identical in taste and calorie content, separated by a washout period of one month.

The results showed that walnut consumption reduced feelings of hunger and appetite. This explains that walnut consumption may have increased the cognitive control of appetite in these patients. [5]

If you think just chewing the walnuts can be boring, here’s a fun way to twist things up with a delicious and healthy Cinnamon Walnut Smoothie recipe.

https://youtu.be/lMnbgsAGBZc

5. Walnut benefits for hair

If you think it’s just the gut and the heart that are benefited by walnuts, you’re wrong! These small wonder nuts are great for hair growth too.

The selenium and Vitamin B7 in walnuts help in reducing hair fall. Not just that, applying walnut oil in hair benefits by making the hair look healthy and glossy.

The oil is also found to be associated with dandruff decline. You must know that fatty acids are crucial for hair growth, they keep the skin moisturized and hence, lack of these fats can cause dandruff.

Moreover, a diet that increases bad fats in the body encourages Dihydrotestosterone growth that makes hair loss quicker and faster. With a diet supplement of walnut, bad fats are replaced by good fats that reduce the level of hair fall.

6. Manage Type 2 Diabetes

Walnuts contain rich amounts of vitamins, minerals, antioxidants and even phytosterols that are believed to delay type-2 diabetes. [7]

Besides their positive impacts on weight management, consuming walnuts can help in reducing the blood sugar level.

Polyunsaturated fatty acids affect the insulin sensitivity in the blood hence reduces the risk of type 2 diabetes.

In a study of 100 people with diabetes mellitus, two groups were formed. One group was given walnut oil for three months while the other group did not undergo any interventions.

Before the experiment, the fasting blood sugar of both groups was photographed. After the experiment, the group with walnuts in their diet showed a significant decrease in the fasting blood sugar level compared to the other group.

However, the two groups were not significantly different in their body weight. Hence, including walnuts in the diet may affect the glucose level in type 2 diabetic patients. [6]

Some of the best healthy foods are usually the ones that are not advertised and are rarely known. Walnuts, although remains underrated, are one of the healthiest food sources that mankind has known since forever.

So for your next diet plan, go walnuts and enjoy this sweet mixture of taste and nutrition.

FAQs

1. How many walnuts should you eat in a day?

A. A handful of walnuts can help you gain the essential nutrients for your body, however, we tend to skip or forget them in between our hectic schedules. To make it a habit, you can have six-seven walnuts a day!

2. What is the best time to eat walnuts?

A. Our experts say that you can add walnuts in your everyday breakfast. Eating them in the morning shows greater results in regulating the blood pressure. However, you can munch them in between your work hours too!

3. What are the side effects of eating walnuts?

A. While the wonder nuts are blessed with the most amazing nutrients, there may be a few side-effects that you can watch out for! If consumed in excess, the dietary fibre in them may cause gastrointestinal issues, diarrhoea etc.

As nuts are known to cause allergies, some people may face allergic reactions like anaphylaxis due to these nuts. If you face any itching, swelling or breathing issue, it is advisory to consult a doctor.

Moreover, eating walnuts in excess can also contribute to weight gain. To combat this, you can include walnuts in your recipes rather than just having the nuts by themselves. This will let you maintain a balance of walnuts in your diet,

3. Are walnuts good for diabetics?

A. Walnuts are found to be helpful in type 2 diabetes patients. The nuts can build a resistance for insulin hence it helps in maintaining a low blood sugar level. Also, their low glycaemic index is ideal for diabetes-friendly diets.

The post Healthy Benefits of Walnuts & How They Help in Weight Loss appeared first on Truweight Blog.

Healthy Benefits of Walnuts & How They Help in Weight Loss published first on https://dietariouspage.tumblr.com/

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kwoollands · 7 years ago

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Diet Isn’t Just About Weight Management: Foods that can help and harm your brain

Needing to lose weight should not be the only reason to watch our diets. Dr Alessandro R Demaio points out that our weight or body mass index is not necessarily related to good health. Even if we’re slim we should still make a point of eating healthy foods. He says:

The most compelling reason to eat healthy foods is the correlation between good nutrition and well-being. Coupled with regular exercise, eating a diet rich in whole foods and grains, healthy oils and low in sugar and salt, has been shown to convey a number of benefits. These include a longer life with less pain and suffering, less risk of back pain or muscular problems and even an increased libido… read more at theconversation.come

As important as our physical wellbeing is the effect of what we eat on on our brain.

Neuro-scientist Lisa Mosconi works at the Alzheimer’s Prevention Clinic at Weill Cornell Medical College, New York, in this article she explains the importance feeding our brains:

Back when I started, most of my time was spent with medical journals. But 15 years into my research, much of my time is spent with cookbooks.

These books are essential to contemporary brain science. The recipes become food, and that food shapes our brains just as surely as it builds our bodies.

Our brain cells are irreplaceable. Unlike the rest of the body, where cells are continuously replaced, the vast majority of brain cells stay with us for our entire lives – which means they are in need of extra care and nourishment.

Lisa explains that MRI scans have helped them to understand how eating different foods affects our brains. Some foods serve to protect the brain and shielding it from harm. However, some foods have a negative effect on our brain functions and eating these foods increases the risk of cognitive decline.

Lisa says:

While the blueprints for an individual brain do depend in part on DNA, recent discoveries have led neuroscientists to understand that genes load the gun, but lifestyle pulls the trigger. In fact, there is consensus among scientists that at least one third of all Alzheimer’s cases could be prevented by improving our lifestyle, from ameliorating cardiovascular fitness, to keeping our brains intellectually stimulated and, of course, eating better.

So what foods nourish our brains?

There is only kind of fat the brain needs, these are called polyunsaturated long-chain fatty acids (Omega 3s). These are mainly found in oily fish such as salmon, sardines, mackerel and anchovies. If you don’t enjoy eating fish, then flax seeds and chia seeds are another source of these vital nutrients,

Our brains get all their energy from glucose. Foods that are rich in glucose yet contain enough fibre to keep our blood-sugar levels under control include whole grains, kiwi fruit, beetroot, sweet potatoes and onions.

Our brains need vitamins and minerals which have antioxidant effects such as vitamin A, vitamin C, vitamin E and selenium – but also iron, copper and zinc. Fruit and vegetables – especially leafy greens are the best natural source of these.

Martha Clare Morris is the author of a long term study which investigated the relationship between cognitive decline and diets. She observed:

Healthy seniors who had daily helpings of leafy green vegetables — such as spinach, kale and collard greens — had a slower rate of cognitive decline, compared to those who tended to eat little or no greens.

“So, when you eat leafy greens, you’re eating a lot of different nutrients, and together they can have a powerful impact,” says Morris.

Read the full article: Diet Rich In Greens Linked To Less Age-Related Memory Loss

So the best way to get a full range of the required micro and phyto-nutrients for brain health is to try to eat as many different types of fruit and veg as possible and include a high proportion of leafy greens.

The other superfood for the brain is extra-virgin olive oil. This is loaded with anti-ageing nutrients such as omega-3 fatty acids and vitamin E.

Vitamin E is particularly important to protect ourselves against dementia. Large studies in the US and Europe have found that elderly people who consumed more than 16mg a day of vitamin E had a 67% lower risk of developing dementia compared with those who consumed little to none. Dementia risk was further reduced by taking vitamin E in combination with vitamin C. Both these vitamins protect brain cells from the harmful effects of toxins and free radicals, while vitamin E has the added benefit of increasing oxygen delivery to the brain.

Foods to avoid

The categories of foods which are detrimental to our brains is very short. It basically includes fried, fatty foods and processed foods – especially meats like salamis and bacon and high fat dairy or dairy replacements. Foods which contain trans-fats or high levels of refined sugars should also be avoided where possible.

The more of these processed foods you consume on a regular basis, the higher your risk of cognitive decline and dementia.

The best advice is to restrict the brain draining processed foods to infrequent occasions. Eat as much food which has been prepared from fresh ingredients as possible. Eat a rainbow of colours and where 5 a day is good, 8 a day is even better.

Images from theguardian.com, theconversation.com, zmescience.com

The post Diet Isn’t Just About Weight Management: Foods that can help and harm your brain was originally published on Weigh To Diet

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lindafrancois · 5 years ago

Text

Healthy Benefits of Walnuts & How They Help in Weight Loss

It is amazing how some small healthy foods can have the strongest nutritional impacts. We are referring to Walnuts aka in Hindi as Akhrot is a powerhouse of nutrition.

Walnuts Origin and Production

Originating in the Mediterranean region, a native from North American lands, Walnuts are now also grown in China, Iran and in the states of California and Arizona.

China is the leading producer of walnuts, in the year 2017, the country produced almost 50% of the total walnut production in the world.

Nutritional Benefits of Walnuts

The nutritional breakdown of a 100 gms of Walnuts [1]

Total Fat – 65 grams

Total Carbohydrate- 14 grams

Dietary Fiber – 6.7 grams

Sugar – 2.6 grams

Protein – 15 grams

Sodium- 2 milligrams

Iron- 2.91 milligrams

Potassium- 441 milligrams

Calcium -98 milligrams

Besides these there are also several vitamin benefits of walnuts, particularly being a good source of B6 (Pyridoxine).

Other Nutritional Facts about Walnuts

The glycemic index of walnuts is about 15 that includes them in the list of low glycemic foods.

Walnuts are also natural sources of manganese, contributing to almost half of your daily needs.

They are the only nuts that serve as a rich source of omega-3 fatty acids.

Health Benefits of Walnuts

1. Walnuts keep the heart healthy

The high content of mono and polyunsaturated fatty acids make walnuts an important nutrition source for heart health.

2. Walnuts maintain the gut health

Recent studies confirm that including walnuts daily as a part of diet can increase these essential bacteria in the gut and hence, improve the gut health altogether.

There was a research where 43 participants–between the ages of 30 and 65–with an overweight issue, were put into an American diet for two weeks.

3. Walnut benefits for brain

As mentioned earlier, walnuts are found to be quite effective in supporting brain health. Walnuts have a high concentration of DHA which is a type of Omega-3 acid.

Some studies show that DHA promotes brain health in infants and even improves cognition in adult brains. That is why they are also recommended for people with age-related memory declining issues.

The ALA in walnuts along with its high content of polyphenols are considered as crucial brain nutrients.

The nut supplementation showed declination of depression and improvement in mood in the subjects.[4]

Moreover, the structure of walnut inside the shell has an uncanny similarity with the folds and wrinkles of a human brain. No wonder they are nicknamed as the brain foods!

4. Help the male reproductive system

While the wonder nut is a miracle for all of us in several ways, there are also many surprising walnut benefits for men. A study suggests that eating these nuts daily can improve sperm health.

Research among subjects belonging to the western world with a declining sperm count due to the modern-day pollution and stress, showed healthier fertility signs after including walnuts in their diet.

5. Promotes weight loss

One of the major misconceptions regarding walnuts and their role in weight loss is that these nuts are dense in calories.

However, studies are reporting that the energy absorbed from these nuts are lower.

A study published funded by California Walnut Commission, even proved that walnuts can alter the way brains view foods and hence impact their appetite.

The results showed that walnut consumption reduced feelings of hunger and appetite. This explains that walnut consumption may have increased the cognitive control of appetite in these patients. [5]

If you think just chewing the walnuts can be boring, here’s a fun way to twist things up with a delicious and healthy Cinnamon Walnut Smoothie recipe.

https://youtu.be/lMnbgsAGBZc

5. Walnut benefits for hair

If you think it’s just the gut and the heart that are benefited by walnuts, you’re wrong! These small wonder nuts are great for hair growth too.

The selenium and Vitamin B7 in walnuts help in reducing hair fall. Not just that, applying walnut oil in hair benefits by making the hair look healthy and glossy.

6. Manage Type 2 Diabetes

Walnuts contain rich amounts of vitamins, minerals, antioxidants and even phytosterols that are believed to delay type-2 diabetes. [7]

Besides their positive impacts on weight management, consuming walnuts can help in reducing the blood sugar level.

Polyunsaturated fatty acids affect the insulin sensitivity in the blood hence reduces the risk of type 2 diabetes.

In a study of 100 people with diabetes mellitus, two groups were formed. One group was given walnut oil for three months while the other group did not undergo any interventions.

However, the two groups were not significantly different in their body weight. Hence, including walnuts in the diet may affect the glucose level in type 2 diabetic patients. [6]

So for your next diet plan, go walnuts and enjoy this sweet mixture of taste and nutrition.

FAQs

1. How many walnuts should you eat in a day?

2. What is the best time to eat walnuts?

3. What are the side effects of eating walnuts?

3. Are walnuts good for diabetics?

The post Healthy Benefits of Walnuts & How They Help in Weight Loss appeared first on Truweight Blog.

Healthy Benefits of Walnuts & How They Help in Weight Loss published first on https://dietariouspage.tumblr.com/

0 notes

lindafrancois · 5 years ago

Text

Healthy Benefits of Walnuts & How They Help in Weight Loss

It is amazing how some small healthy foods can have the strongest nutritional impacts. We are referring to Walnuts aka in Hindi as Akhrot is a powerhouse of nutrition.

Walnuts Origin and Production

Originating in the Mediterranean region, a native from North American lands, Walnuts are now also grown in China, Iran and in the states of California and Arizona.

China is the leading producer of walnuts, in the year 2017, the country produced almost 50% of the total walnut production in the world.

Nutritional Benefits of Walnuts

The nutritional breakdown of a 100 gms of Walnuts [1]

Total Fat – 65 grams

Total Carbohydrate- 14 grams

Dietary Fiber – 6.7 grams

Sugar – 2.6 grams

Protein – 15 grams

Sodium- 2 milligrams

Iron- 2.91 milligrams

Potassium- 441 milligrams

Calcium -98 milligrams

Besides these there are also several vitamin benefits of walnuts, particularly being a good source of B6 (Pyridoxine).

Other Nutritional Facts about Walnuts

The glycemic index of walnuts is about 15 that includes them in the list of low glycemic foods.

Walnuts are also natural sources of manganese, contributing to almost half of your daily needs.

They are the only nuts that serve as a rich source of omega-3 fatty acids.

Health Benefits of Walnuts

1. Walnuts keep the heart healthy

The high content of mono and polyunsaturated fatty acids make walnuts an important nutrition source for heart health.

2. Walnuts maintain the gut health

Recent studies confirm that including walnuts daily as a part of diet can increase these essential bacteria in the gut and hence, improve the gut health altogether.

There was a research where 43 participants–between the ages of 30 and 65–with an overweight issue, were put into an American diet for two weeks.

3. Walnut benefits for brain

As mentioned earlier, walnuts are found to be quite effective in supporting brain health. Walnuts have a high concentration of DHA which is a type of Omega-3 acid.

Some studies show that DHA promotes brain health in infants and even improves cognition in adult brains. That is why they are also recommended for people with age-related memory declining issues.

The ALA in walnuts along with its high content of polyphenols are considered as crucial brain nutrients.

The nut supplementation showed declination of depression and improvement in mood in the subjects.[4]

Moreover, the structure of walnut inside the shell has an uncanny similarity with the folds and wrinkles of a human brain. No wonder they are nicknamed as the brain foods!

4. Help the male reproductive system

While the wonder nut is a miracle for all of us in several ways, there are also many surprising walnut benefits for men. A study suggests that eating these nuts daily can improve sperm health.

Research among subjects belonging to the western world with a declining sperm count due to the modern-day pollution and stress, showed healthier fertility signs after including walnuts in their diet.

5. Promotes weight loss

One of the major misconceptions regarding walnuts and their role in weight loss is that these nuts are dense in calories.

However, studies are reporting that the energy absorbed from these nuts are lower.

A study published funded by California Walnut Commission, even proved that walnuts can alter the way brains view foods and hence impact their appetite.

The results showed that walnut consumption reduced feelings of hunger and appetite. This explains that walnut consumption may have increased the cognitive control of appetite in these patients. [5]

If you think just chewing the walnuts can be boring, here’s a fun way to twist things up with a delicious and healthy Cinnamon Walnut Smoothie recipe.

https://youtu.be/lMnbgsAGBZc

5. Walnut benefits for hair

If you think it’s just the gut and the heart that are benefited by walnuts, you’re wrong! These small wonder nuts are great for hair growth too.

The selenium and Vitamin B7 in walnuts help in reducing hair fall. Not just that, applying walnut oil in hair benefits by making the hair look healthy and glossy.

6. Manage Type 2 Diabetes

Walnuts contain rich amounts of vitamins, minerals, antioxidants and even phytosterols that are believed to delay type-2 diabetes. [7]

Besides their positive impacts on weight management, consuming walnuts can help in reducing the blood sugar level.

Polyunsaturated fatty acids affect the insulin sensitivity in the blood hence reduces the risk of type 2 diabetes.

In a study of 100 people with diabetes mellitus, two groups were formed. One group was given walnut oil for three months while the other group did not undergo any interventions.

However, the two groups were not significantly different in their body weight. Hence, including walnuts in the diet may affect the glucose level in type 2 diabetic patients. [6]

So for your next diet plan, go walnuts and enjoy this sweet mixture of taste and nutrition.

FAQs

1. How many walnuts should you eat in a day?

2. What is the best time to eat walnuts?

3. What are the side effects of eating walnuts?

3. Are walnuts good for diabetics?

The post Healthy Benefits of Walnuts & How They Help in Weight Loss appeared first on Truweight Blog.

Healthy Benefits of Walnuts & How They Help in Weight Loss published first on https://dietariouspage.tumblr.com/

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lindafrancois · 5 years ago

Text

Healthy Benefits of Walnuts & How They Help in Weight Loss

It is amazing how some small healthy foods can have the strongest nutritional impacts. We are referring to Walnuts aka in Hindi as Akhrot is a powerhouse of nutrition.

Walnuts Origin and Production

Originating in the Mediterranean region, a native from North American lands, Walnuts are now also grown in China, Iran and in the states of California and Arizona.

China is the leading producer of walnuts, in the year 2017, the country produced almost 50% of the total walnut production in the world.

Nutritional Benefits of Walnuts

The nutritional breakdown of a 100 gms of Walnuts [1]

Total Fat – 65 grams

Total Carbohydrate- 14 grams

Dietary Fiber – 6.7 grams

Sugar – 2.6 grams

Protein – 15 grams

Sodium- 2 milligrams

Iron- 2.91 milligrams

Potassium- 441 milligrams

Calcium -98 milligrams

Besides these there are also several vitamin benefits of walnuts, particularly being a good source of B6 (Pyridoxine).

Other Nutritional Facts about Walnuts

The glycemic index of walnuts is about 15 that includes them in the list of low glycemic foods.

Walnuts are also natural sources of manganese, contributing to almost half of your daily needs.

They are the only nuts that serve as a rich source of omega-3 fatty acids.

Health Benefits of Walnuts

1. Walnuts keep the heart healthy

The high content of mono and polyunsaturated fatty acids make walnuts an important nutrition source for heart health.

2. Walnuts maintain the gut health

Recent studies confirm that including walnuts daily as a part of diet can increase these essential bacteria in the gut and hence, improve the gut health altogether.

There was a research where 43 participants–between the ages of 30 and 65–with an overweight issue, were put into an American diet for two weeks.

3. Walnut benefits for brain

As mentioned earlier, walnuts are found to be quite effective in supporting brain health. Walnuts have a high concentration of DHA which is a type of Omega-3 acid.

Some studies show that DHA promotes brain health in infants and even improves cognition in adult brains. That is why they are also recommended for people with age-related memory declining issues.

The ALA in walnuts along with its high content of polyphenols are considered as crucial brain nutrients.

The nut supplementation showed declination of depression and improvement in mood in the subjects.[4]

Moreover, the structure of walnut inside the shell has an uncanny similarity with the folds and wrinkles of a human brain. No wonder they are nicknamed as the brain foods!

4. Help the male reproductive system

While the wonder nut is a miracle for all of us in several ways, there are also many surprising walnut benefits for men. A study suggests that eating these nuts daily can improve sperm health.

Research among subjects belonging to the western world with a declining sperm count due to the modern-day pollution and stress, showed healthier fertility signs after including walnuts in their diet.

5. Promotes weight loss

One of the major misconceptions regarding walnuts and their role in weight loss is that these nuts are dense in calories.

However, studies are reporting that the energy absorbed from these nuts are lower.

A study published funded by California Walnut Commission, even proved that walnuts can alter the way brains view foods and hence impact their appetite.

The results showed that walnut consumption reduced feelings of hunger and appetite. This explains that walnut consumption may have increased the cognitive control of appetite in these patients. [5]

If you think just chewing the walnuts can be boring, here’s a fun way to twist things up with a delicious and healthy Cinnamon Walnut Smoothie recipe.

https://youtu.be/lMnbgsAGBZc

5. Walnut benefits for hair

If you think it’s just the gut and the heart that are benefited by walnuts, you’re wrong! These small wonder nuts are great for hair growth too.

The selenium and Vitamin B7 in walnuts help in reducing hair fall. Not just that, applying walnut oil in hair benefits by making the hair look healthy and glossy.

6. Manage Type 2 Diabetes

Walnuts contain rich amounts of vitamins, minerals, antioxidants and even phytosterols that are believed to delay type-2 diabetes. [7]

Besides their positive impacts on weight management, consuming walnuts can help in reducing the blood sugar level.

Polyunsaturated fatty acids affect the insulin sensitivity in the blood hence reduces the risk of type 2 diabetes.

In a study of 100 people with diabetes mellitus, two groups were formed. One group was given walnut oil for three months while the other group did not undergo any interventions.

However, the two groups were not significantly different in their body weight. Hence, including walnuts in the diet may affect the glucose level in type 2 diabetic patients. [6]

So for your next diet plan, go walnuts and enjoy this sweet mixture of taste and nutrition.

FAQs

1. How many walnuts should you eat in a day?

2. What is the best time to eat walnuts?

3. What are the side effects of eating walnuts?

3. Are walnuts good for diabetics?

The post Healthy Benefits of Walnuts & How They Help in Weight Loss appeared first on Truweight Blog.

Healthy Benefits of Walnuts & How They Help in Weight Loss published first on https://dietariouspage.tumblr.com/

0 notes