Walnuts : The All rounder Nuts

Did you know that the brain shaped Walnuts are great for your heart? Not only that, there are several health benefits of walnuts. The important ones established by research over the years are listed below.

The inclusion of walnuts in your diet can significantly bring about positive health changes in your body.

Improvement in heart function: Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids (72%) like oleic acid. Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Consumption of walnuts lowers bad cholesterol (LDL) and increases the level of good cholesterol (HDL). Daily consumption of 25 grams of walnuts would provide 90% of the recommended daily intake (RDI) of EFAs, which in turn lowers the risk of high blood pressure and heart diseases.
Improved Bone Health: EFAs from walnuts secure the bone health of the body. These increase calcium absorption and deposition, while reducing urinary calcium excretion.
Improved Metabolism: One of the health benefits of walnuts consumption is that it improves the metabolism in the body. They, along with EFAs, provide minerals to the body. Minerals like manganese, copper, potassium, calcium, iron, zinc and selenium are also provided by walnuts. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.
Control of Diabetes: People suffering from diabetes can have walnuts on a regular basis without any significant weight gain, since they contain a high amount of polyunsaturated and mono-unsaturated fats, as per research conducted at the University of Wollongong, Australia. In an article titled “The impact of walnuts on diabetes and diabetes risk”, by Lovejoy (2005) it is mentioned that the intake of walnuts is inversely proportional to the risk of developing type-II diabetes.
Fight Against Cancer: Some of the components present in walnuts have the capability of controlling the growth of cancer cells in the body. The phenolic compounds and antioxidants found in them recorded a control on human cancer cells, according to the research conducted by Carvalho from the University of Portugal.
Anti-Inflammatory Properties: The polyphenolic compounds and phytochemical substances found in walnuts reduce the effects of inflammation in the body.
Vitamins:  Walnuts are also a good source of vitamin E, which is a strong fat soluble antioxidant. The vitamin E present in them helps in maintaining and protecting the skin from free radicals that are harmful in nature. They are also an important source of B-complex vitamins such as folate, niacin, riboflavin, pantothenic acid, and vitamin-B 6.
Bio-Available Melatonin: Want a good night’s sleep? Eat some walnuts soaked in water before sleeping or eat a salad or any other dish using walnuts as toppings. Melatonin, a hormone that helps induce and regulate sleep, is available in walnuts in a bio-available form. Thus, walnuts help make for a perfect dinner that leads you to a great, restful sleep.
Weight Management: A research conducted at the Loma Linda University, California, USA have shown that walnut consumption of about 35 grams per day did not result in any significant weight gain among tested individuals over a period of 1 year.
Mood Booster: A scientific study indicates that a lack of omega-3 fatty acids (provided by walnuts) cause hyperactivity, irritability, and tantrums. Supplementing a child’s diet with walnuts compensates the deficit in EFAs and alleviates their mood. It is even applicable to adults who are battling stress and depression.
Astringent Properties: Walnut oils have significant astringent properties. Walnut oil has a rich, nutty flavor that helps bring aroma and flavor to the food. This flavor gives a pleasant taste, but only when the walnut oil is used in moderation. It is used as a carrier/base oil in various therapies like aromatherapy, massage therapy as well as in the cosmetic and pharmaceutical industry. Walnut oils are terrific as dressings on chicken, turkey, salads, pasta, fish and steaks. The uses of walnut oils in dessert recipes help bring a nutty flavor to the dish. A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts. They also provide significant levels of Vitamins B-1, B-2, and B-3.

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