Walnuts are nutrient rich and have several health benefits. Walnuts are rich in protein, fiber and essential fatty acids. The vitamins present in walnut are Vitamin A, C, D, E, K and B-complex vitamins. The minerals found in walnut are calcium, iron, magnesium, manganese, phosphorous, potassium, sodium and zinc.
The Health Benefits Of Walnut Are:
Reduced Cancer Risk:
Walnuts cut the risk of breast cancer in women and also helps slow down the growth of tumor in people with cancer. This is because of the omega-3 fatty acids, antioxidants and phytosterols present in walnuts. Phytosterols bind themselves to estrogen receptors and helps slow down the growth of tumors. Walnuts have been found to have a similar effect in preventing and slowing down prostate cancer as well.
Heart Health:
Walnuts help reduce cholesterol levels and keeps the heart healthy. Walnuts contain high levels of polyunsaturated fatty acids, especially alpha-linoleic acid. Alpha-linoleic acid reduces plaque buildup in arteries and cuts the risk of heart diseases.
Weight Management:
Walnuts are packed with vitamins, minerals, fatty acids, protein and fiber. Hence snacking on walnuts keeps you full for a longer time and reduces the urge to reach out for junk food, thereby helping you manage weight.
Diabetes:
According to studies, women who ate two ounces of walnuts per week had 24% lower risk of developing type 2 diabetes.
Induces Sleep:
Melatonin is produced by the pineal gland in the brain and is necessary for sleep regulation, light dark adjustments and other processes in our body. Melatonin occurs naturally in walnuts. 1 gram of walnut contains approximately 3.6 nanograms of melatonin.
Skin Care:
Walnuts contain several essential amino acids and vitamin E that help maintain glowing skin and also delays ageing. Walnuts are a rich source of antioxidants like melatonin, ellagic acid and carotenoids which protect the skin. The omega-3 fatty acids present in walnuts promote production of collagen and elastin and helps keeps the skin looking younger.
Hair Care:
Walnut oil when applied to hair prevents hair fall, dandruff and moisturizes the hair. Walnut oil is rich in monounsaturated, polyunsaturated fatty acids as well as omega-3, omega-6, omega-9 fats, several B-vitamins, vitamin E and hence is a perfect choice for hair care.
Brain Health:
According to research, eating a handful of walnuts a day can boost brain power, improve concentration and memory. Walnuts also contain DHA, a type of omega-3 fatty acid that has been found to improve cognitive performance.
Improves Fertility In Men:
Alpha-linoleic acid, phenolic acids, tannins and flavonoids found in walnuts have been found to boost sperm vitality and motility. The omega-3 fatty acids found in walnuts may also improve sperm quality.
Reduce Stress:
It has been found that people who incorporate walnuts as part of their daily diet are better equipped to deal with stress. The omega-3 fatty acids present in walnuts have an effect on blood pressure during stress.
Improves Immunity:
Walnut contains several vitamins and minerals like iron, magnesium, zinc, calcium, copper and manganese which help improve immunity.
Strong Bones:
The omega-3 fatty acids present in walnuts increases calcium absorption, decreases calcium excretion and increases bone strength. Osteoclasts are cells that resorb bone and osteoblasts are cells that help in bone formation. According to a study, omega-3 fatty acids reduced osteoclast activity and increased osteoblast activity.
Helps During Pregnancy:
Walnuts are a rich source of nutrients and are beneficial for pregnant women who need surplus nutrition. Also, DHA present in walnuts helps in brain development of the fetus.
Digestion:
Walnuts are rich in fiber, which keeps the digestive tract healthy and also helps relieve constipation.
Anti-inflammatory:
Walnuts may reduce production of neurotransmitters like substance P and bradykinins which have been found to increase pain and inflammation.
