5. Walnuts
Walnuts are superior to other types of nuts for their cardioprotective and neuroprotective properties they are extremely high on antioxidants and polyphenols like ellagitannins which are needed to prevent the oxidative damage that comes with the high levels of LDL cholesterol in the food we eat, by that it helps protect our blood vessels from the harmful effects of the built-up fat that makes the blood flow through your arteries sluggish and less efficient, they are as well great sources of omega 3 fatty acids, especially alpha-linolenic acid ALA a great type of unsaturated fat that has been studied for ages and is known to lower the risk of developing heart diseases.
Walnuts are also very high on magnesium and the amino acid arginine which are very beneficial for their anti-inflammatory actions and for lowering blood pressure levels, walnuts are also fantastic for controlling blood sugar and insulin levels and are known for making you feel full with their high caloric content and these two reasons are why it helps people with type 2 diabetes control their disease better and lose weight more easily.
Walnuts are stable food ingredients in all good diets especially the Mediterranean diet since they know the substantial benefits walnuts have in them, they can be easily incorporated into your diet by having them with a mix of different types of nuts as a healthy, toasty, satisfying, between-meal snack, or you can just chop them and add them to yogurt or oatmeal or granola bars, or on top of your salads to add a contrasting crunchy texture they are also fabulous in packed goods since they add an earthy deep taste to whatever it is you are baking.
