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Walnuts
Topping up on antioxidants
Among their many positive properties, they also lower “bad” cholesterol levels by Novella Pranzo
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Walnuts. Photo by Dario Ersetti

 

Troccoli with walnut sauce

 

   4 servings:

 

- 400 g of troccoli

- 350 g of walnuts (dry, shelled)

- 2 dessertspoons of extra-virgin olive oil

- salt

- pepper

 

 

   Nutrition facts per serving:

 

- energy: 783 Kcal

- protein: 20 g

- fats: 63 g

- glucides: 37 g

 

 

Walnuts are rich in antioxidants, vitamins, (VIT E), polyunsaturated fatty acids omega 6 and have quite a lot of omega 3. They also contain a good deal of monounsaturated fatty acids (oleic acid), the famous fatty acid in olive oil promoted by all the nutritionists.

Eating walnuts is highly recommended; their fantastic properties include their contribution to preventing heart disease and diabetes by regulating high blood cholesterol and high triglycerides. The various studies carried out show, in fact, that the constant consumption of walnuts helps lower the levels of triglycerides and LDL (bad) cholesterol in the blood, without changing the levels of HDL (good) cholesterol.

They abound in arginine, a powerful vasodilator which helps our arteries to retain their elasticity over the years, preventing the formation of clots. The combination of all these substances is effective in fighting hardening of the arteries thus reducing the risk of developing coronary disease. From scientific research it also emerges that if consumed regularly, walnuts have a powerful anti-cancer effect, especially for the prevention of breast cancer.

Walnuts therefore possess extraordinary qualities but be careful because, like all nuts, they are high in calories so they should become part of our daily diet, but in place of some other high energy food. Excellent substitute for a mid-morning or afternoon snack. And as an energy boost for sports people they are perfect!

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