Believed to be one of the the oldest fruits grown by man, with a structural resemblance to the human brain, walnuts are often considered as the “Brain Food”. They are packed with essential nutrients and are known for their countless health benefits. However, being rich in fat, moderation should be the key.
NUTRITIONAL PROFILE
Walnuts serve as a storehouse of energy ( 26 calories in 1 walnut), carbohydrate, fat (unsaturated and saturated), proteins, fatty acids such as omega-3 fatty acids and dietary fiber. They are packed with minerals such as calcium, iron, magnesium, phosphorus, potassium, manganese, sodium, zinc, copper, selenium and vitamins such as Vitamin C, thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, Vitamin B12, Vitamin E, Vitamin K, Vitamin A and folate. They are also a rich source of beta-carotene, lutein, zeaxanthin and phytonutrients such as phytosterols.
HEALTH BENEFITS OF WALNUTS
Here are some amazing health benefits of Walnuts:
1 . Improve Heart Health
Studies have shown that walnuts improve the response of the blood vessels to various stimuli thereby reflecting improved vascular reactivity. They have been found to improve blood quality (by decreasing LDL cholesterol and increasing omega-3 fatty acids in the RBCs). Intake of walnuts assure a healthy lipid supply to the body thereby decreasing the risk of coronary heart diseases. An adequate intake of walnuts have been found to improve blood pressure and other cardiovascular functions.
2 . Improve Sleep And Mental Well Being
Walnuts are a rich source of sleep inducing hormone melatonin. Melatonin is actively involved in the transmission of messages and processes of the nervous system, and thereby help in the regulation of sleep, daily circadian rhythms and other related processes. Walnuts are therefore helpful in regulating sleep and improving the quality of sleep. By increasing melatonin, they help in inducing sleep.They have also been found to be beneficial in preventing dementia and memory loss.
3 . Fight Stress
Walnuts are a rich source of fiber, antioxidants, and unsaturated fatty acids, particularly alpha linolenic acid, an omega-3 fatty acid. All of these nutrients give walnuts their stress fighting properties.Walnuts also help to regulate blood pressure, which is often raised due to stressful conditions.
4 . Prevent Cancer
Enriched with anti-inflammatory nutrients and antioxidants, walnuts have been found to have anti-cancer properties. These inherent antioxidant properties aid in lowering the risk of chronic oxidative stress and associated chronic inflammation. This in turn helps to prevent cancers.
5 . Promote Healthy Hair and Skin
Often termed as “Food for Hair”, walnuts are a rich source of biotin (Vitamin B7). It strengthens the hair follicles, increases regrowth, reduces hairfall and also improve the quality of the hair. They provide luster and volume to the hair thereby improving its overall health. Walnuts area rich source of Vitamin B, Vitamin E and antioxidants and help in maintaining and protecting the skin from harmful free radicals.
6 . Strengthen Bones
Walnuts comprise of manganese and essential fatty acids that plays a key role in bone formation and also increases calcium absorption and deposition. They reduce the urinary calcium excretion and improve the bone strength by increasing the collagen synthesis.
7 . Boost Sexual Health
Rich in omega- fatty acids and other polyunsaturated fatty acids, walnuts have been found to be directly associated with improving male fertility. Studies reflect that walnuts have been found to improve the quality, vitality and morphology of sperms.
Ways to Use
-For best results, dip the walnuts in water overnight and consume early in the morning.
-Crushed kernels can be sprinkled over your salads, desserts and sundaes.
-Can be added to cookies, cakes and other confectionery items.
-Walnuts can also be pressed to obtain walnut oil which has culinary uses.
So, go ahead and add this nutritionally rich fruit to your daily diet to reap its wide range of health benefits. Eat Healthy, Stay Healthy!