We may eat various types of nuts occasionally or may underrate them, but do you know eating them on the regular basis can prove to be a health promoter for us. Yes, today we will talk about one such nut and that is WALNUT.
A walnut is the nut of the trees of the genus Juglans, precisely the Persian or English walnut. They are round in shape and single seeded stone textured fruits. Walnuts not only taste great but are a rich source of heart friendly monosaturated fats, fibers, vitamins and minerals, and an excellent source of hard to find omega-3s.
Do you know Walnuts look alike our brain, and the interesting part is, they are eaten to improve the brain function and memory!
Here are 9 proven health benefits we get from walnuts.
1. Rich source of Antioxidants
Walnuts contains a higher antioxidant activity than other nuts, antioxidants saves us from harmful free radical infections.
The antioxidant activity of walnuts are due to their Vitamin E, Melatonin and organic compounds called polyphenol content.
2. Best source of Omega-3s
Walnuts are considered to be the best source of plant based omega-3 fat. It provides 2.5 grams per 1-ounce serving. Omega-3, called Alpha-linolenic acid (ALA), is an essential fat, that we get only from our diet. And do you know omega-3 helps us in various forms like, it improves memory, eases depression, promotes hair and nail growth, and is also good for the skin.
3. Decrease Inflammation
Inflammation as we may have heard is a root of many illnesses, like heart diseases, diabetes (type 2), cancer and other diseases caused by oxidative stress.
The polyphenols in walnuts can help fight oxidative damage and inflammation. A subgroup of polyphenols called ellagitannins is involved in decreasing inflammation. The ALA omega-3 fat, magnesium and amino acid arginine content in walnuts may also help in reducing inflammation.
4. Lowers the risk of Cancer
Various researches shows that walnuts have a potential to contribute to a cancer-preventive diet through several compounds possibly working together. Ellagitannins, melatonin and gamma-tocopherol may each work through different routes to reduce oxidative stress, inflammation, and gene expression that can eventually lead to cancer.
Studies done on women have shown effective results that walnuts could help lower the risk in women who are dealing with breast cancer. They tend to reduce the cancer growth when taken in diet regularly.
5. Activates Good Brain function
As we all know, the shell of a walnut looks just like a tiny brain, also it may be a coincidence that walnuts are good for our mind.
Nutrients in walnuts, including polyphenols and Vitamin E, may help reduce oxidative damage and inflammation in the brain.
Several Observations have lead to the result that people eating walnuts have a better brain function, including faster working speed, more mental flexibility and better memory.
6. Aids in Weight Control
Walnuts are calorie dense, but the energy absorbed from them is 21% lower than would be expected based on their nutrients, as a result, they may even help control your apetite. Consuming walnuts regularly doesn’t makes you feel pretty much hungry that will lead, gaining less weight and a much more nutrients.
7. Reduces the risk of Diabetes
Walnuts are linked to a lower risk of diabetes, especially type 2 diabetes. As they help in weight control, excess weight increases your risk of high blood sugar and diabetes. Also eating walnuts may help control blood sugar by mechanisms that are beyond their influence on weight control.
8. Helps in Lowering Blood Pressure
Some studies suggest that eating 1 ounce (28 grams) of nuts daily, including walnuts, as part of a heart-healthy diet may help improve blood pressure. This is important, as a small difference in blood pressure is thought to have a big impact on the risk of heart diseases. Also high blood pressure seems a major risk factor for heart diseases and strokes leading to death.
9. Supports Healthy Ageing
A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as we age. High in calories, walnuts are packed with essential vitamins, minerals, fibers, fats and plant compounds that may help support good physical functioning and as we age, good physical functioning is essential for maintaining mobility and independence.
At last, you can add walnuts to your diet by just regularly consuming them or adding them in your daily salads that will give you an extra taste and nutrients, which are necessary for healthy functioning of your body!