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Walnut, Juglans regia / Juglandaceae
Benefits for the health
Ripe walnuts are rich in oil and proteins, although they have few carbohydrates. They are also a good source of vitamin E, which acts as antioxidant and removes the free radicals from the organism. In this way, it brings protection against some types of cancer. Vitamin E also helps in the formation of red corpuscles, the muscles and other body tissues.

An important research project showed that people who consumed at least 150 g of dry fruits per week suffered 1/3 less heart attacks than those who rarely or never consume them. Dry fruit is rich in fats, although many of the fatty acids are unsaturated. The dry fruits are part of a healthy diet.
Popular tradition
The Greeks called the walnut kara, that means head, because of its similarity to the human brain, whereas the Romans considered them the food of Gods.

90% of the fats that walnuts contain are unsaturated, mainly polyunsaturated. They contain essential acids such as Omega-3, that reduces the levels of cholesterol and improves the immunological system, and Omega-6, that reduces the risk of arteriosclerosis and improves the blood circulation.

Its richness in vitamin B1 and B6 favours the good functioning of the muscles and the brain. Its similarity with the brain has been considered long ago.

It is better to control the consumption, mainly in cases of obesity, since they have a high energetic value, up to 688kcal/100g. On the contrary, they are recommended in case of deficient diets, people with lack of appetite or convalescent, moderately included in the diet.

Like for the rest of oliagenous dry fruit, walnuts may be included in the diet in case of diabetes, since they produce a slight hypoglycaemic effect. Thanks to their low content of salt, they can also be consumed by people with high pressure.

The contribution of linoleic and linolenic fatty acids reduces the levels of cholesterol in the blood.
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