The health benefits of walnuts include reduction of LDL (bad) cholesterol in the body, prevention of inflammation, improvement in metabolism, weight management, and control of diabetes.
Other important health benefits of walnuts include improving brain health and acting as a mood booster.
They are also believed to slow down the spread of cancer.
< TABLE OF CONTENTS >
Nutritional Value of Walnuts
Improve Heart Health
Boost Bone Health
Cleanse Digestive System
Improve Male Fertility
What are Walnuts?
Walnuts are edible seeds from the trees of Juglans genus.
They are round, single-seeded fruits of the walnut tree.
The fruit and seed of walnut are enclosed in a thick, inedible husk.
The shell of the fruit that encloses the kernel is hard and two-halved.
Walnuts have a delicious taste and crunchy texture, which is why they are used in cookies, cakes, granola, cereals, energy bars, and the ever-popular banana walnut bread.
Ground walnuts and flour are also used for baking.
Walnut oil is a rich emollient and is known for its anti-aging properties.
The nuts have always been considered as ‘brain food’, perhaps because the surface structure of the walnut has a crinkly appearance like that of the brain.
Due to this reason, they have been considered as a symbol of intelligence, leading to the belief that they actually increase one’s intellect.
While this is not exactly true, recent studies have proven that the consumption of these seeds does help in promoting brain function.
There are two types; black walnut and the brown variety.
We shall be talking about the brown walnut in detail.
Nutritional Value of Walnuts ,
According to the USDA Nutrition Data, they are a rich source of vitamins like vitamin C, B vitamins ( vitamin B6, thiamin, riboflavin, niacin, pantothenic acid, and folate), vitamin E, as well as minerals such as calcium, iron, magnesium, potassium, sodium, and zinc.
Walnuts are 65% fat by weight and 15% protein.
They are richer than most nuts in polyunsaturated fats and have a relatively high amount of omega-3 fatty acid called alpha-linolenic acid (ALA).
Walnuts are particularly rich in an omega-6 fatty acid called linoleic acid.
Walnuts also contain other essential minerals such as beta-carotene, lutein, and zeaxanthin, as well as phytosterols.
They are a good source of dietary fiber.
They are rich sources of antioxidants like ellagic acid, catechin, melatonin, and phytic acid. Walnuts are also considered as ‘power food’ since they are believed to improve body stamina.
< Health Benefits >
Let’s find out the major health benefits of walnuts.
< Improve Heart Health >
According to NIH walnuts are rich in omega 3 fatty acids that help improve heart health.
Fresh raw walnuts are rich in amino acid l-arginine, and monounsaturated fatty acids (72%) like oleic acid.
It also contains EFAs like linoleic acid, alpha-linolenic acid (ALA), and arachidonic acids.
The inclusion of these nuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply.
A study published in Metabolism suggests that consuming walnuts lowers the LDL (bad) cholesterol and increases the level of HDL (good) cholesterol.
Researchers at the University of Munich Medical Center, Germany found that consuming walnuts also reduced ApoB levels, a marker used to evaluate the risk for cardiovascular diseases.
< Weight Management >
Walnuts are one of those nuts that helps you feel full, which means that it increases satiety.
Researchers from Harvard Medical School found that people who consumed shakes containing walnuts had an increased level of fullness during the day as compared to people who had placebo shakes.
The rich source of protein and fiber makes it a healthy snacking option, especially for vegetarians.