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Walnuts are edible seeds, which have a round, wrinkled appearance of the surface structure like a brain. Accordingly, they have been seen as “Brain Food” and become a symbol of intelligence. This is due to not only its appearance but also the omega-3 fatty acids in walnuts that contribute to brain functioning.
The nuts have been known to human since ancient time and are now available in almost every part of the world. They are commonly used in culinary, recreation, therapy, cosmetic as well as pharmaceutical industries.
Through time, studies have proven a rich valuable nutritional profile of walnuts. Specifically, the tiny nuts contain an array of vitamins like vitamin A, B6, B12, C, E, K, etc. as well as minerals like magnesium, potassium, phosphorus, iron, calcium, zinc, copper and so on. Furthermore, walnuts also have carbohydrate, proteins, fiber and other healthy fats. Having energy, fat and calories, walnuts do not cause significant weight gain if they are taken in proper amount.
For various healthy nutrients, walnuts are used to improve heart health, body metabolism as well as the condition of diabetes. Besides, the nuts are also effective in managing weight, reducing inflammation in body parts and preventing cancer.
Here are top 10 major health benefits that walnuts can bring to us.
It has been proven that walnuts are a rich source of omega-3 as well as monounsaturated fatty acids. Plus, the nuts also possess a large quantity of EFAs, including alpha linolenic acid and arachidonic acids. This makes walnuts a perfect choice to naturally improve heart health and reduce the risk of related diseases.
In detail, walnuts provide plentiful healthy lipid, contributing to smooth body functioning and preventing heart diseases. Furthermore, valuables substances in walnuts also act to balance the cholesterol levels in blood by reducing amount of LDL (bad cholesterol) and increasing HDL (good cholesterol). Consuming 25 gram of walnuts on daily basis means you are taking in 90% of the required amount of EFAs to prevent high blood pressure and heart problems.
Besides EFAs, walnuts offer an ample source of minerals, including copper, potassium, iron, calcium, zinc, selenium, etc. to human body. These valuable substances are extremely important to the body metabolism, supporting digestion, growth and development, sperm generation and so on. As a result, it is a good idea to have walnuts as a daily snack to gradually improve and also maintain your metabolism.
Read more Home Remedies to Increase Metabolism.
Good news for people who are suffering from diabetes is that studies have found a connection between a regular consumption of walnuts on daily basis and a significant reduction of the chance developing type 2 diabetes. This is due to the content of monounsaturated and polyunsaturated fats in walnuts, which helps to regulate insulin levels in the body. Furthermore, the nut will not cause any significant weight gain even if you consume it every day.
Read more Top Superfoods for Diabetics.
Walnuts are believed to possess anti-cancer properties, which is helpful in preventing as well as treating cancer. Specifically, scientists have found various organic elements and compounds in the nuts that have ability to inhibit the cancer cells growth in the body. Furthermore, the antioxidants in walnuts also contribute to the fight against cancer by neutralizing the free radicals, a dangerous factor directly leading to cancer.
Read more Top Natural Foods to Prevent Cancer.
Another health benefit of walnuts is reducing the negative impacts of inflammation in essential body parts. This has been shown in various studies through experiments with walnuts. The two substances that are believed to be main factors of mechanism are polyphenolic compounds and phytochemical substances.
Read more Top Superfoods for Inflammation.
It is undeniable that walnuts help increase the quality of night sleep. This is thanks to the content of melatonin, a bio-available form in walnuts used to make your sleep easier and better.
To have a good sleep at night, you’d better make yourself a dinner with walnuts as a salad or a side dish. Alternatively, you can use walnuts a snack by soaking them overnight and have it before bed.
Read more How to Get Good Sleep.
It is estimated that with 1 ounce of walnuts, the body takes in 18 grams of fat, 190 calories and 4 grams of carbohydrate. This means walnuts can cause weight gain, even though it is not significant. If you consume only 35 grams of walnuts per day, you are not likely to gain any weight. Since walnuts can replace other foods to make you feel full, this would be an ideal snack during the process of losing weight. Otherwise, supposing you wish to improve your weight by gaining a few kilograms, simply add more walnuts to your daily diet and see the expected result.
Read more Top Superfoods for Weight Loss.
Omega-3 fatty acids play an important role in maintaining human health and improve people mood. Unfortunately, these substances are only obtained through foods and other sources instead of self-produced inside the body. Therefore, it is necessary to add food rich in omega-3 fatty acids in daily diets. Meanwhile, walnuts possess a huge amount of these acids, which can be used to eliminate irritability, hyperactivity and other mood-related problems.
Walnuts have been long used as an ideal supplement of gamma-tocopherol vitamins, including vitamin E, vitamin B-complex like niacin, panthothenic acid, folate and vitamin B-6. These are extremely important to the body functioning, especially vitamin E that works as a strong antioxidant used to prevent free radicals.
Since walnuts have been found with astringent properties, they are widely used in various therapies, cosmetic and pharmaceutical industry. Nowadays, you can easily get therapies with walnuts oils like massage, aromatherapy. Also, walnut oils can be used in culinary such as salads, pasta, steaks, turkeys, etc.
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