Walnuts are considered nutritious food because walnuts are rich in nutrients like vitamins, minerals, healthy fats, and fiber contents. The common type of Walnut is English-Walnut. Walnuts consist of various health benefits. Eating walnuts regularly can reduce the risk of various diseases. The Mediterranean diet is rich in walnuts. Regular intake of walnuts promotes good health.
Walnuts are round shaped, single-seeded stone nut which grow on the walnut tree. They are a good source of good cholestrol, protein, and rich in fiber. They can boost heart and bone health and can be helpful in weight management.
Walnuts are originated from eastern North America but also grow commonly in China, Iran, and within the United States in California and Arizona.
The walnut fruit is a wrinkly brain-shaped nut. The walnut has to halves. Walnuts are available in two forms raw or roasted, and salted or unsalted.
Here the 10 Best Health Benefits of Eating Walnuts
Helps in Preventing Cancer
Walnuts contain omega-3 Fatty Acids and also antioxidants in large amounts. Taking walnuts regularly may decrease the risk of particular cancers, which include breast cancer, colorectal cancer, prostate cancer, etc. As walnuts are high in polyphenol ellagitannins, some gut microbes can convert these polyphenol ellagitannins to urolithins.
Urolithins have anti-inflammatory properties in the gut, that may protect you from colorectal cancer, and also other cancers. This urolithin has properties like hormones, so it enables the blockage of hormone receptors. Thus, reduce the risk of cancers linked to hormones, especially prostate cancer, pancreatic cancer, and breast cancer. More research on humans is required for confirmation about the mechanisms by which these and other cancers reduced upon intake of walnuts.
Walnuts Reduce Inflammation
Inflammation leads to several chronic diseases which include cardiovascular-related disorders, diabetes, rheumatoid arthritis, allergies, atherosclerosis, cancer, Alzheimer’s disease, oxidative stress, etc. As we know walnuts are rich in polyphenols, that can reduce inflammation and oxidative stress instantly. Urolithins are considered beneficial bacteria that may protect you from inflammation. Alpha-linolenic acid (ALA) –omega 3 fatty acid, arginine (amino acid), and magnesium are present in walnuts, reduce inflammation.
Helps in Lose Weight
Walnuts are high in calories, but according to a study review, energy from intake of walnuts can be absorbed is lower than expected. So, consumption of walnuts helpful in controlling appetite, a desire of eating food. After consuming walnut smoothies can activate a region of the brain, that helps in avoiding high-calorie foods such as cakes, French fries, etc., which ultimately reduce weight.
Intake of a drink made from walnuts may reduce Hyperphagia. Walnuts contain essential fatty acids that can improve metabolism, helps indigestion, and other metabolic processes. Note: intake of too many walnuts leads to weight gain.
Reduce the Risk of Hypertension
we all know that hypertension or high blood pressure leads to heart-related diseases (heart attack or stroke). As per studies, intake of walnuts can reduce diastolic blood pressure, even in hypertension or people with high blood pressure. Even a small difference or imbalance in blood pressure may lead to heart diseases, if you add walnuts to your diet lowers blood pressure and keep your heart healthy, as walnuts contain omega3 fatty acids.
Walnuts are good for the Brain
Our tiny brain and shell of walnut have a similar appearance. As walnuts are rich in nutrients which include polyphenols, polyunsaturated fats, and vitamin E, helpful in reducing oxidative damage and also inflammation in the brain. It also reduces Alzheimer’s disease and improves memory and brain function. As polyphenols and omega 3 fatty acids are referred to as critical brain foods and improve the motor function of the brain. Walnuts help in reducing anxiety and depression.
Improves or Supports Fertility
Intake of walnuts may helpful in sperm production, improves the quality of sperms, and also improve sperm motility or mobility and vitality. Eating walnuts can protect sperm and prevent abnormal sperm growth upon reduction of oxidative damage. Walnuts – intake may support male fertility and sperm health. Regular intake of walnuts can counteract the potential or major harmful effects.
Promotes Healthy Skin
Walnuts are rich in antioxidants including vitamin E, which help you to look young than your age and make your skin healthy. You can apply walnut oil to your skin, which prevents dry skin. As this nut contain antioxidants, can reduce different types of allergies. Addition of walnut in your regular diet can be more beneficial to your skin.
Role in Preventing Type 2 Diabetes
According to studies, one who intake walnuts regularly, has low chances of getting diabetes mainly Type 2 diabetes. It also helpful in weight control. Excess weight leads to increase in glucose levels and type 2 diabetes. Walnuts may reduce blood glucose or sugar levels in the body. Walnuts is having more direct effects on controlling blood glucose.
Walnuts Improve Blood
Maximum or high amounts of bad LDL (low density lipoprotein) cholesterol and triglyceride levels has risk of heart related disorders. You can reduce cholesterol levels in the body, through intake of walnuts regularly. Apolipoprotein-B levels also decreased, upon consumption of walnuts. Thus, improves blood fats naturally.
Provides Healthy Gut
As per studies, gut is high in health promoting microbes and other bacteria, promotes healthy gut and provides good health. Unhealthy microbiota can lead to inflammation, and some cancers, obesity etc. Eating walnuts promote build-up of healthy microbiota, and provide healthy gut, thus reduce risk of diseases.
Conclusion
Walnuts are considered a nutritious nut, due to having higher antioxidant properties, omega 3 fatty acids, and other vitamins, minerals, etc. Walnuts’ nutrient profile promotes huge benefits and reduces several diseases. Limit intake of walnuts is beneficial. Higher amounts – lower amounts constitute harmful effects.
