Health Benefits Of Walnuts, Almonds And Hazelnuts

Written By Simon Morris / Reviewed By Ray Spotts

Almonds, walnuts, hazelnuts are valuable for protecting our cardiovascular health and fighting bad cholesterol. Varying your nut consumption allows you to provide your body with many different nutrients. Discover all the walnuts nutrition facts and health benefits.

Almonds, Walnuts and Hazelnuts - Delicious Healthy Snacks

Dried fruit represents a real passion for many. Not only is it tasty, it has many healthy properties and is a great help in fighting excess weight. Among the many varieties of dried fruit, walnuts, hazelnuts and almonds standout.

Hazelnuts provide vitamin E. A portion of 30 grams - 10 to 12 hazelnuts - provide two grams or 20 percent of the recommended daily intake of this vitamin that strengthens the immune system.

Walnuts are rich in omega-3s. They contain eight grams per 100 grams of alpha-linoleic acid, an essential omega-3 fatty acid. The recommended daily requirements of two grams is easily reached with 20 grams - about five walnuts.

The health benefits of walnuts include helping prevent cancer, a healthy heart, and weight loss. Eating walnuts during pregnancy helps brain development in children

Almonds are essential for replenishing magnesium. They contain 232 milligrams per 100 grams of our daily needs. Seventy percent of women are deficient in magnesium, which is an essential mineral for nerve impulses.

3 healthy Reasons to Eat Dried Fruit

“Dried fruit provides between 16 and 25 grams of vegetable protein per 100 grams and between five and 12 grams of fiber,” says nutritionist Dr. Pascale Modaï. “These two elements have an effect on satiety and you should limit calorie intake of nuts in the evening."

1. Lower your cholesterol level

Dried fruit is rich in plant sterols related to the composition of cholesterol. "In the body, these sterols compete with cholesterol by catching it in the digestive stretch and limiting its passage into the intestine, which allows for a 10 to 15 percent reduction in harmful cholesterol," Dr. Modai added.

2. Almonds, walnuts and hazelnuts prevent obesity

Almonds, walnuts and hazelnuts have a glycemic index of 15. "This low index does not raise blood glucose levels and does not cause insulin spikes that ultimately lead to weight gain and risk of obesity," Dr. Modai continued. 

These dried fruits are also excellent allies for brighter skin, thanks in particular to their levels of vitamin E and omega-3 antioxidants, essential fatty acids that moisturize and repair.

Precautions before Eating Walnuts

If you are allergic, walnuts can trigger various symptoms such as hives, asthma, and nausea within minutes up to two hours of ingestion. If you have kidney stones, walnuts contain oxalates which can trigger a painful attack.

Almonds, Walnuts and Hazelnuts: how to choose and Store them

You can store walnuts in a cool, dry place for several months in a sealed box. Be sure to choose hulls without stains or holes.

Three foods to cook walnuts with

Roquefort cheese provides calcium and has an anti-inflammatory and heart-protective effect. It can be enjoyed with walnuts on toasted bread.

Pears provide fibers that stimulate intestinal transit. Cooked and stuffed with walnuts, almonds, chopped hazelnuts and honey, they are a very tasty dessert.

Endive contains many minerals and trace elements and combines perfectly with walnuts and apple slices for a gourmet salad.

Subscribe to our Trusted Health Club newsletter for more information about natural living tips, natural health, oral health and skincare. If you are looking for more health resources make sure to check out the Trusted Health Resources list.  

Written By:

Simon Morris is a freelance content writer and health consultant. Currently, he works as a health and lifestyle freelance writer with many firms.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.

Photo by Jess Vide from Pexels