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Health benefits of walnuts

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health benefits of walnuts

Discover the Shocking health benefits of walnuts.

The walnut, from the Latin nux, nucis, is the fruit of the walnut tree and is characterized by its rounded shape and its rough and rigid shell. Its fruit inside is the edible part and below we will tell you its properties, health benefits, typologies, therapeutic uses of walnuts.

This food that we all know as one of the nuts, is original from Asia and its cultivation later spread to Europe and America. At present, walnuts have a world production of approximately 1.2 tons and the first producer is China.

Nutritional properties

They are considered a Superfood because they have excellent beneficial properties for health and among many of their nutritional properties are:

Vitamin E: the high content of walnut in vitamin E gives it a high antioxidant power and helps prevent the aging of our body

Potassium: the body needs this mineral to make protein, build muscle, and control the electrical activity of the heart

Polyunsaturated fatty acids: for them walnuts are so valuable for taking care of the heart and are considered the most suitable natural “medicine” to reduce coronary risks. Among these polyunsaturated fatty acids, their contribution in omega-3 stands out

Magnesium: together with potassium, the high magnesium content of walnuts (185 mg / 100 g) means that by consuming a small amount of them a day you already have the amount of magnesium recommended by experts.

Fiber: this nutrient helps reduce blood sugar levels and eliminate all waste from the body, so its consumption is essential in a healthy daily diet.

Vitamins of group B (B1, B2, B3, B6 and B9): favor the proper functioning of the nervous system, mental capacity (memory), even help to combat mild depression and the formation of kidney stones.

Phosphorus: essential for the proper formation of bones and teeth and, like the B vitamins, it favors memory.

Iron: known to all, iron prevents the appearance of anemia, strengthens the body’s immune system and improves moments of tiredness or fatigue.

Zinc: this property of walnuts will maintain good bone formation and stimulate the nervous and immune systems.

Health benefits of Walnuts

Like most nuts, the health benefits of walnuts are numerous and can surprise you with aspects that you didn’t even know about. We tell you which are the main ones and what you can improve your health by eating a small portion (about 30 grams is enough) of walnuts daily.

1. Reduce cholesterol levels

Reducing cholesterol is one of the great benefits of this organic product due to its high content of Omega 3 fatty acids of vegetable origin

2. Cardiovascular health

The fats and minerals in walnuts help prevent cardiovascular disease and have a healthy heart. Specifically, eating about 30 grams of nuts a day, of which at least half must be walnuts, reduces the risk of cardiovascular accidents by 30% according to a study published in The New England Journal of Medicine.

3. Good for the brain

Take care of your brain is the slogan that we could associate with the walnut, its nutritional properties improve the neuronal capacity of the body. Its neuroprotective compounds help improve cognitive and motor function of aging.

4. Energy booster

Nuts are composed of healthy fats or fats of vegetable origin , specifically the walnut contains 21 grams per 100 of product, which will provide you with extra energy in your day to day.

For athletes they can be a great contribution of energy value, it is good to take them after intense physical effort (long-term sports) because of their high content in Omega 3 and their low water content, because they help to recover after exercise.

5. Fight constipation

They also regulate intestinal transit thanks to their high fiber content and combat the dreaded constipation. You will satisfy your appetite and arrive with less anxiety to the main meals of the day

6. Improve sleep

Its content in tryptophan and vitamin B6 favor muscle relaxation, sleep, even fight insomnia. Its contribution of polyunsaturated fatty acids (such as linoleic acid) delay the appearance of sleep disorders.

7. Immune system booster

They boost the immune system , so walnuts help your body protect itself from external agents and feel better and healthier every day.

 

Did you know that the month of April is the month of the Nut?

Types of walnuts

We have already commented that eating nuts is beneficial for health, and more if they are organically grown.

In addition, we are going to explain what types of nuts are on the market and how each one is different.

California walnuts are one of the best known types, but this does not make them the best quality compared to some types of European walnuts.

It is large in size and regular in shape. Spain is the largest consumer of walnuts in the world and almost 80% of this consumption is of the California variety.

Pecans: this type of nut is from America, it looks like the Californian but more elongated and smooth.

It has a special aroma and a very pleasant taste, which is why it is used in the preparation of many recipes, sauces and desserts.

Castilla walnuts, due to their name, comes from European walnut or Spanish walnut and the ideal season to consume them is the autumn season.

These nuts are more antioxidant than the rest of the types and we recommend that you eat them unroasted, naturally.

Cedar nuts. It is the most exotic type of all, it comes from Russia and they are good for your health because they reduce the amount of LDL cholesterol. They are composed of 70% of the essential amino acids that the body needs.

Therapeutic uses of walnuts

Walnuts have, among all their beneficial characteristics for the body, a series of therapeutic uses that can help to partially counteract the symptoms of some ailments or diseases as we tell you now.

Organic nuts are rich in vegetable fats, fibers and magnesium and have a low glycemic index, therefore, they are beneficial to reduce the risks of type 2 diabetes .

Eating a healthy diet and adding the consumption of organic or organic nuts daily, of course under the supervision of your doctor, can help delay or reduce the onset of diabetes.

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Did you know that including 9 nuts a day in your diet can have calming effects on your body?

Yes, the Omega 3 fatty acids contained in the walnut have beneficial effects on blood pressure.

Therefore, its moderate daily consumption calms states of stress , anxiety and nervousness, since they reduce blood pressure.

They are the best natural “treatment” for the heart and if they are organic you are also taking a 100% healthy product.

Include walnuts in your usual consumption as they reduce the appearance of cardiovascular diseases such as: arteriosclerosis, hypertension, myocardial infarction or angina pectoris.

They are indicated for states of lack of energy, forgetfulness or even Alzheimer’s symptoms, since they help to slow down the aging of global cognitive capacity and memory loss because they are a source of fiber and antioxidants.

The consumption of nuts during pregnancy is very beneficial because its nutrients: fiber, calcium, sodium, phosphorus, folic acid,… help reduce the risk of spina bifida in the fetus.

In addition, its calming and relaxing effect help the pregnant woman to improve intestinal transit and lower blood pressure.

Walnuts in the kitchen

We are not going to forget the gastronomic use of walnuts in our diet. Nuts should be part of the fundamental foods for their contribution of nutritional and beneficial properties for the body.

For this reason, there are many and different ways to include the walnut in our daily kitchen, we are going to review them.

Generally its consumption is done raw, alone or accompanied by other products such as yogurt, cheese or other nuts. But nuts are ideal to include in thousands of recipes, sauces or desserts.

There are other culinary uses for walnut, such as walnut oil. It is not an oil to use, but is consumed raw, it would not serve you to fry or cook other foods. But it can be used for dressings or as an ingredient in recipes or more elaborate dishes.

Appetizers are usually the perfect complement to arrive without anxiety at mealtime. And walnuts, due to their high content of healthy nutrients for the body, become the ideal snack to take without neglecting your body or your health.

We hope the article on the Shocking health benefits of walnuts has been of help.

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Benefits of hyaluronic acid for acne

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Discover the benefits of hyaluronic acid for acne.

In most acne scars there is a loss of skin volume ( atrophy ), which gives the area where they form a depressed or “engraved” appearance.

This atrophy is the product of a  lack of hyaluronic acid and collagen in the dermis, the intermediate part of the skin, responsible for giving the turgidity, volume, and elasticity of healthy skin.

Methods of treatment

There are different  methods to treat atrophic scars, which we could classify into two different groups according to their speed of action:

· Immediate effect.  They are called fillers, biocompatible substances that can be injected into the skin to give volume to areas that have lost it.

Among them, those of hyaluronic acid, polylactic acid, or calcium hydroxyapatite stand out among others. Its turgid effect is immediate, filling cavities, furrows, and atrophic areas of the skin with very natural results. The duration of these materials is limited, so periodically (every  6 – 18 months ) it is common to practice a new session.

· Delayed effect.  It implies that they promote the synthesis of collagen and ground substance of the dermis. It is worth mentioning the fractional lasers  (ablative or non-ablative) and the intermediate and deep peels.

The main advantage of these methods is that their effect is permanent once the optimal point of improvement has been reached, which is not immediate but after practicing several sessions of the procedure.

Hyaluronic acid is indicated in the treatment of atrophic,  depressed, and ice-pick acne scars. There are different densities of hyaluronic acid, designed to treat different forms of atrophy or loss of volume.

For the treatment of moderate or ice pick acne scars, it is useful to use low and intermediate densities; and to recover a large volume in especially atrophic areas, it is possible to use higher densities to cover the maximum repertoire of defects.

The main advantages of using hyaluronic acid lie in its immediate action, its durability, its biocompatibility, and its minimal allergenic potential. This molecule can fill in atrophic scars, providing optimal volume immediately and in the short term, promoting collagen synthesis in the long run.

In this way, the irregularity on the surface of the skin is substantially reduced after the application of hyaluronic acid, improving the overall appearance of the skin in the treated area.

Another positive aspect of using hyaluronic acid is that it usually only requires a  single application session. Likewise, fillers are one of the best tolerated aesthetic procedures since they have a  minimal rate of adverse effects and the pain caused is minimal if a precise technique is followed. Slight erythema  (redness) that lasts 2-4 hours after the procedure is common and can be reduced with the application of cold compresses.

According to studies published by Halachmi et al, the satisfaction rate and results in patients with atrophic acne scars and ice pick treated with hyaluronic acid are excellent.

The only limiting aspect of hyaluronic acid fillers is their duration. This molecule is naturally degraded in the skin, its effect persisting for   6-18 months depending on the density of hyaluronic acid used and the indication for which it has been applied.

Specifically, for acne scars, the duration of hyaluronic acid is the maximum possible, since it is retained within the fibrosis that partitions the scars. It should be remembered that, in the long term, this molecule favors the synthesis of collagen, so that the perceptible effect is progressively more durable as different sessions are carried out.

FREQUENT QUESTIONS

What is the main indication of hyaluronic acid in acne scars?

Its main effect is to fill in depressed scars and regularize the appearance of the skin surface.

When is the effect of hyaluronic acid noticeable?

The effect of hyaluronic acid is immediate and noticeable at the end of its application. Over a week or so, the hyaluronic acid settles in the applied area and the surface where it has been applied progressively becomes even more regular.

How is hyaluronic acid applied?

The procedure is performed in the  Dermatology consultation through microinjections applied under the scars to be treated. An anesthetic cream is usually used before the session and it is very tolerable, with minimal discomfort.

How many hyaluronic acid sessions are needed to treat facial acne scars?

In general, if they are not very deep or extensive,  one is enough.

How is the face after doing the filling session?

The corrective effect of hyaluronic acid is immediate. At the end of the session, most atrophic and depressed scars have recovered all or part of their lost volume. Immediately after the session, it is usual to see some redness in the treated areas and slight swelling, which usually lasts between 2-4 hours.

It is possible, although infrequent, that during the procedure a  minimal punctual hematoma may appear in an injection area, which will disappear spontaneously over a week or so.

Is it a painful procedure?

Filling with hyaluronic acid after application of anesthetic cream is one of the most well-tolerated and appreciated aesthetic procedures, with an excellent satisfaction rate for the patient.

Can fillers be combined with other acne scar treatments?

Yes.  They can be used concomitantly with ablative/non-ablative peels or lasers, or even botulinum toxin if desired. It is recommended, yes, to carry them out in different sessions.

Is the effect of hyaluronic acid definitive?

No.  Although with each session there is a certain accumulation of the effect due to the collagen synthesis promoted by hyaluronic acid, it is advisable to perform a filler every  6-18 months depending on the indication and the area to be treated.

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