Important Benefits of Eating Walnuts

The health benefits of walnuts include reducing LDL (bad) cholesterol in the body, improving metabolism, managing weight, and controlling diabetes. They have anti-inflammatory properties that strengthen the brain and are believed to slow the spread of cancer.

What is a walnut?

Walnuts are a multipurpose food, also called edible nuts from trees of the Juglans genus. They are round, single-seeded fruits of the walnut tree. The fruit of the walnut is found in a thick and inedible shell. The shell of the fruit surrounding the seed is hard and is the two halves of the fruit.

Walnuts have always been considered as ‘brain food’, the surface structure of walnuts has the curved appearance of the brain. For this reason, it has been considered a symbol of intelligence and has led to the belief that it increases one’s intelligence. Although this is not entirely true, recent studies have proven that consuming walnuts helps support brain function. Along with their delicious taste, walnuts have antioxidants and proteins that help provide numerous health benefits. They are also a delicious addition and therefore can be easily incorporated into anyone’s diet.

Nutritional Value of Walnuts

Walnuts contain % 65 and % 15 proteins by weight. They are even richer in an omega-6 fatty acid called linoleic acid. Walnuts also have relatively high amounts of the omega-3 fatty acid called alpha-linolenic acid (ALA). They also contain vitamins such as vitamin C, vitamin B6, thiamine, riboflavin, niacin, pantothenic acid and folate, as well as minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium and zinc. Walnuts also contain other important minerals such as beta-carotene, lutein and zeaxanthin, as well as phytosterols, which are a good source of dietary fibre. Walnuts are rich sources of antioxidants such as ellagic acid, catechin, melatonin and phytic acid. Walnuts are also considered a ‘power food’ because they are believed to improve stamina.

 

Health Benefits of Walnuts

In preventing cancer

Walnuts have the ability to control the growth of cancer cells in the body. The phenolic compounds, omega-3 fatty acids, gamma-tocopherol and other antioxidants found in them [ 3 ] have provided a control on human cancer cells, including breast cancer, prostate cancer and pancreatic cancer.

Improving Heart Function

Walnuts are rich in amino acid l-arginine, omega-3 and monounsaturated fatty acids (% 72) such as oleic acid. They also contain EFAs such as linoleic acid, alpha-linolenic acid (ALA) and arachidonic acid. Including walnuts in any diet helps prevent coronary heart disease by supporting a healthy lipid supply. Their consumption lowers LDL (bad) cholesterol and increases HDL (good) cholesterol levels. Consuming walnuts daily also helps reduce the risk of high blood pressure.

Antioxidant Power

Antioxidant Rich Foods, blackberries are on the list. Rare powerful antioxidants like quinone juglone, tannin tellimagrandin and flavonol morin found in walnuts have remarkable free radical scavenging power. These antioxidants also help prevent liver damage due to chemicals.

Improve Male Fertility

Walnuts have a positive effect on male fertility by improving sperm quality, quantity, vitality and mobility.

Brain health

Walnuts contain omega-3 fatty acids that increase brain activity. Omega-3 fatty acids, when combined with iodine and selenium, ensure optimal brain function. They also treat cognitive disorders such as dementia and epilepsy.

Diabetes Control

People suffering from diabetes can have walnuts regularly without any significant weight gain as they contain high amounts of polyunsaturated and monounsaturated fat. Researchers say that consumption of walnuts is inversely associated with the risk of developing type-II diabetes.

Increase bone health

Essential fatty acids found in walnuts protect the body's bone health. They increase calcium absorption and accumulation while reducing urinary calcium excretion.

Improve Metabolism

Along with EFAs, walnuts provide the body with minerals such as manganese, copper, potassium, calcium, iron, magnesium, zinc and selenium. These minerals contribute to metabolic activities such as growth and development, sperm production, digestion and nucleic acid synthesis.

Reduce Inflammation

Polyphenolic compounds and phytochemicals found in walnuts reduce the effects of inflammation in the body.

Clean Digestive System

This superfood helps cleanse the internal digestive system by aiding in detoxification by removing toxins and waste. It also cures constipation.

During pregnancy

The rich source of vitamin B-complex found in walnuts is important for fetal growth.

Regulates sleep

Walnuts make the hormone melatonin, which helps induce and regulate sleep, and it is found in bio-available form in walnuts. So it will lead you to a wonderful and restful sleep.

Motivation booster                 

The lack of omega-3 fatty acids (provided by walnuts) causes hyperactivity, irritability and tantrums. Supplementing the child's diet with these nuts compensates for the deficit in EFAs and relieves moods. It can also be applied to people suffering from post-traumatic depression and stress, as well as to people suffering from stress disorder (PTSD).

Skin care

Vitamin E found in walnuts helps protect the skin from free radicals that are harmful in nature. It also helps prevent wrinkles and dry skin. Regular use of walnuts also removes dark circles under the eyes.

Firming properties

Walnut oils have significant astringent properties. Walnut oil has a rich and delicious flavor that helps add aroma and flavor to food. This flavor gives a pleasant taste. It is used as a carrier/base oil in the cosmetic and pharmaceutical industries as well as in various therapies such as aromatherapy and massage therapy.

Benefits in immunity

Regular consumption of walnuts helps to establish a strong immune system that can prevent the onset of various diseases. It is very beneficial for immunity as it is a rich source of antioxidants.

Hair Care

Walnuts should be used to have healthy hair as they strengthen hair follicles and make the scalp dandruff-free. It also allows you to have thick, long and stronger hair. You can also use its shell as a natural highlighter.

Fungal infections

It helps you get rid of fungal infections on your skin or inside the body.

Side effects

On average, 7-9 walnuts are considered safe to consume. However, if you overeat, there are some side effects such as:

Allergy: Excessive consumption of walnuts can cause allergic reactions ranging from minor to fatal.

Digestive issues: Consuming large amounts of walnuts can cause nausea, stomach pain, diarrhea, bloating, and more.

Weight gain: Although walnuts are a good source of fat, consuming too much of them can cause you to gain weight.

Pregnancy and breastfeeding: Breastfeeding mothers are advised to consume this food only in the indicated amounts. If you want to increase the dosage, consult your doctor.