The metabolism, management, and control of diabetes. Other important health benefits of walnuts from the fact that these nuts possess anti- properties, improve health, and help as a mood booster. They are also believed to slow down the spread of cancer.benefits of include reduction of LDL (bad) in the , improvement in
What are Walnuts?
Walnuts have a delicious taste and granola, cereals, , and the ever-popular banana walnut . The and are also used for . The anti-oxidant rich are also used in skin and including , , , , and . is a rich and is known for its anti-aging properties.texture, which is why they are used in , ,
Walnuts have always been considered as ‘brain food’, perhaps because the surface structure of the walnut has a crinkly appearance like that of the brain. Due to this reason, they have been considered as a symbol of intelligence, leading to the belief that they actually increase one’s intellect. While this is not exactly true, recent studies have proven that the consumption of these does help in promoting brain function. There are two types of walnuts; black walnut and the variety. We shall be about the brown walnut in detail.
Watch Video: 6 Great Benefits Of Walnuts
Nutritional Value of Walnuts
Walnuts are 65% protein. They are richer than most nuts in and particularly rich in an -6 fatty acid called acid. Walnuts also have a relatively high amount of omega-3 fatty acid called alpha- acid (ALA). They are a rich source of vitamins like vitamin C, vitamin B6, , riboflavin, niacin, pantothenic acid, and , as well as minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.by weight and 15%
Walnuts also contain other essential fiber. They are rich sources of like acid, , , and phytic acid. Walnuts are also considered as ‘power ’ since they are believed to improve body .such as beta- , , and , as well as . They are a good source of
Health Benefits of Walnuts
Let’s find out the major health benefits of walnuts.
Walnuts have the capability of controlling the of in the body. The compounds, omega-3 fatty acids, -tocopherol, and other antioxidants found in them recorded a control on cancer cells, including , , and cancer.
Improve Heart Function
Walnuts are rich in heart by favoring a supply. Their consumption lowers the LDL (bad) cholesterol and increases the level of HDL (good) cholesterol. Consuming walnuts daily also helps lower the of high .acid l- , omega-3, and fatty acids (72%) like acid. It also contains EFAs like linoleic acid, alpha-linolenic acid (ALA), and arachidonic acids. The inclusion of these nuts in any diet helps prevent
Walnuts rank second in the list of ‘antioxidant-rich’ , after blackberries. The rare powerful antioxidants such as quinone juglone, the tellimagrandin, and the flavonol morin present in walnuts have remarkable free-radical power. These antioxidants also help prevent damage due to chemicals.
Improve Male Fertility
Walnut has a positive impact on male by improving quality, quantity, , and .
from can have walnuts on a regular basis without any significant weight gain since they contain a high amount of polyunsaturated and monounsaturated fats. Researchers say that the intake of nuts is inversely proportional to the risk of developing type-II diabetes.
Boost Bone Health
Essential fatty acids, in walnuts,the health of the body. They increase absorption and deposition while reducing calcium .
Walnut, along with EFAs, provide minerals like manganese, copper, , calcium, , , , and to the body. These minerals help contribute to activities like growth and , sperm , digestion, and nucleic acid synthesis.
The and phytochemical substances found in walnuts reduce the effects of inflammation in the body.compounds
Cleanse Digestive System
This constipation.helps to clean the internal tract, aiding in by removal of and waste. It also cures
The rich source of vitamin B-complex present in walnuts is essential for growth. mommies are you’ll listening!
This nut makes melatonin, a that helps induce and regulate sleep, and is present in the bio-available form in them. Thus, they help make a perfect addition to your that leads you to a great, restful .
The dry skin. Regular use of walnuts also the dark circles.present in walnut helps in maintaining and protecting the from free radicals that are harmful in . It also helps in preventing and
Regular consumption of walnuts helps in building strongsystem, which can prevent the onset of various diseases. The rich source of antioxidants is responsible for this benefit.
on the skin or inside the body, black helps you get rid of it all.
On average, 7-9 walnuts are considered safe for consumption. However, if you eat the nuts in excess, there are some side effects, which are as follows:
- Allergy: Overconsumption may result in a range of reactions from minor to .
- Digestive issues: Too much consumption of walnut may lead to diarrhea, bloating, and more. , ,
- Weight gain: Although it is a source of good fats, taking too much of this nut can make your weight rise like nuts!
- Pregnancy and lactation: and are advised to consume this food in prescribed amounts only. If you desire to increase its dosage, do consult your .
Quick Serving Tips
Walnuts can be integrated into your diet to gain from all the associated health benefits. A few ways to add them to your meal are as follows: