Walnuts is an edible fruit with huge health potentials. Walnuts are known to contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults. Walnuts are rich source of vitamins like vitamin C, vitamin B6, thiamin, riboflavin, niacin, pantothenic acid, and folate, as well as minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
Eating walnuts has lots of health benefits. It helps in reduction of bad cholesterol in the body, improvement in metabolism, weight management, and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts possess anti-inflammatory properties, improve brain health.
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 antioxidants and proteins that help in imparting a multitude of health benefits.
Health Benefits Of Walnuts
Consuming 1-9 walnuts daily are considered safe for consumption. However, if you eat the nuts in excess, it may cause some side effects. Although, it is healthy to eat, but you must eat in moderation.
Walnuts are 65% fat by weight and 15% protein. They also rich source of omega-6 fatty acid called linoleic acid. Walnuts also have a relatively high amount of omega-3 fatty acid called alpha-linolenic acid (ALA).
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 benefitsv of Walnuts:
Contains Antioxidant Power
Walnuts is one of the top antioxidant-rich foods. The rare powerful antioxidants such as quinone juglone, the tannin tellimagrandin, and the flavonol morin present in walnuts have remarkable free-radical scavenging power. These antioxidants also help prevent liver damage due to chemicals.
Walnut, along with EFAs, provide minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium to the body. These minerals help contribute to metabolic activities like growth and development, sperm generation, digestion, and nucleic acid synthesis.
- Prevent Cancer
Walnuts can be used in preventing the growth of cancer cells in the body. The phenolic compounds, omega-3 fatty acids, gamma-tocopherol, and other antioxidants found in them recorded a control on human cancer cells, including breast, prostate, and pancreatic cancer.
Improve Heart Function
Walnuts are rich in amino acid l-arginine, omega-3, 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 walnuts in any diet helps prevent coronary heart diseases by favoring a healthy lipid supply. Their consumption lowers the bad cholesterol and increases the level good cholesterol. It can also help lower the risk of high blood pressure.
- Control Diabetes
Eating walnuts keeps diabetes at check. Walnuts contains a high amount of polyunsaturated and monounsaturated fats. Researchers say that the intake of nuts is inversely proportional to the risk of developing type-II diabete
- Brain Health
Walnuts contain omega-3 fatty acids, which increase the activity of the brain. Omega-3 fatty acids coupled with iodine and selenium add to ensuring optimum functioning of the brain. It also treats cognitive disorders like dementia and epilepsy.