Walnuts and Their Many Benefits in Sports

Walnuts are considered a superfood because they have excellent health benefits, and most athletes have at some point used their energetic properties to avoid "hitting the wall" during exercise, prepare for training, or aid in recovery.

 

Properties of walnuts for athletes:

Their omega-3 content gives this nut an antioxidant effect on our body's cells and an anti-inflammatory effect post-workout (for recovery).

Their high fiber content means that their carbohydrates are consumed more slowly, making them an excellent source of energy before sports or when we need to maintain energy for longer periods, such as during long bike rides or runs, due to their low glycemic index.

They protect us from the stress of physical exertion thanks to their vitamin E content, which helps neutralize the effect of oxygen free radicals. Additionally, they are an important source of essential minerals for an athlete's diet: potassium, phosphorus, iron, calcium, and magnesium. Minerals help preserve the health and function of our bones, joints, and muscles. 

In addition to these functions directly related to sports, they help control cholesterol due to their omega-3 content. They regulate intestinal transit due to their high fiber content, thus combating the dreaded constipation. They boost the immune system, helping the body against external agents. It is also worth noting their ability to improve cognitive and motor function in aging.

In 2016, a study by the Journal of the American Heart Association determined that incorporating unsaturated fats, like those found in walnuts, into a healthy diet had the same weight loss effects as a low-fat, high-carbohydrate diet.

There are different types of walnuts depending on their origin, cultivation, etc.: California walnuts, pecans, English walnuts, and cedar nuts.