Walnuts have been touted as the ‘brain food’ because they resemble one. Research has proved that consuming walnuts regularly improves brain function. Walnuts are easy to add to the diet, and they are very rich in nutritional content. They are rich in vitamins and minerals like potassium, iron, zinc, and magnesium.
These tree nuts have negligible sodium, are cholesterol free, and are loaded with good omega-3 fatty acids.
Here are 10 amazing health benefits of walnuts:
#1 Energy Boost
Walnuts contain a lot of B vitamins, which can boost your energy levels. This adds to the weight management benefits. When we are energized, we are more likely to get moving. You can add some walnuts to a cup of yogurt and eat a handful as a mid snack or to a smoothie for breakfast to boost energy levels.
#2 Healthy Skin
Walnuts contain powerful antioxidants such as vitamin E, which contribute to making your skin look healthy and supple. You can also use walnut oil to prevent your skin from getting dry – this makes it a perfect addition to your skin routine.
#3 Boosts Metabolism
Walnuts are replete with essential fatty acids which can boost metabolism. A handful of walnuts can provide a boost to slow-moving metabolism, help with digestion, growth, and development & other metabolic processes.
Many diseases such as diabetes, rheumatoid arthritis, atherosclerosis, allergies are because of inflammation. Walnuts can prove beneficial because they have anti-inflammatory properties. Consuming walnuts every day may help in combating these diseases better.
#5 Heart Healthy
If you have heart disease in your family, consider stocking up on this health nut!
Walnuts encourage a healthy lipid supply because they abound in omega-3 fats like alpha-linolenic acid and linolenic acid. Studies have shown that a serving of walnuts a day helps in lowering cholesterol and the risk of coronary heart disease. They are also beneficial in reducing high blood pressure.
#6 Helps Prevent Cancer
Walnuts are rich in Omega-3 fatty acids and have a high amount of antioxidants in the nut family. Because of this boost of antioxidants, walnuts have been proven to combat the risks of cancer. They help slow the growth of many cancers such as prostate, breast, pancreatic cancers.
#7 Improves Fertility
One of the benefits of walnuts is improved sperm vitality and motility. They also might help in the production of sperms, improving the quality of sperms, and prevent sperm morphology or abnormal sperm growth.
#8 Strengthens Hair and Nails
Walnuts are thought to help hair and nails grow stronger and longer and help prevent hair loss because of high levels of biotin or Vitamin B7 in walnuts. Vitamin E present in walnuts also helps give your hair and nails a healthy shine!
#9 Helps in Weight Management
Besides all the other health benefits of walnuts, this nut can be a great tool in weight management. Walnuts contain loads of fiber, protein, and fat that all help you feel fuller longer and prevent you from binge eating. But you need to keep a watch on portion size, as walnuts have a high amount of fat and calories.
#10 Good for Brain
Walnuts are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid. Walnuts also possess more polyphenolic compounds than any other type of nut. Both omega-3 fatty acids and polyphenols are considered critical brain foods and can do wonders for the brain, including motor function when taken in moderation.
Having a healthy diet can help with depression, but studies have shown having low systemic levels of omega-3 can be especially harmful. Since walnuts have plenty of omega-3, they may help in the prevention of depression.
Caution: Too much of anything can be bad. Consuming too many walnuts may cause weight gain because of high calories and kidney stones due to their oxalate content.
Frequently Asked Questions (FAQs)
A. Walnuts are an excellent source of essential fat. Consuming 7-8 walnuts or a handful in a day can help you reap its benefits.
A. Walnuts have a wealth of good kinds of fats such as polyunsaturated fats, which are better for you than saturated fats. They also have a high amount of omega-3 fatty acids. Studies have shown that eating walnuts can help lower LDL (bad) cholesterol in particular, but also lower your cholesterol overall.
A. Risks and precautions. Walnuts are dense in calories, and people are advised to consume them in moderation to reduce the risk of gaining weight. They may also cause kidney stones because of the oxalate content present in them. In addition, high consumption of walnuts has also been linked to diarrhea.
Walnuts can be consumed anytime in the day. You can soak walnuts at night and munch them the first thing in the morning, or you can keep a bowl of soaked walnuts near your bed and have them before you sleep. You can add some soaked almonds to a cup of yogurt and eat it as a mid-day snack.