As you all know that nuts are healthy for your body. They are rich in nutrients, vitamins, and minerals that the body needs to function properly. You should have a handful of nuts every day to improve your metabolism and stay energetic throughout the day. If you want to choose the healthiest nuts among them, you should consider eating walnuts.
Walnuts are the perfect source of fats, fiber, and vitamins. Studies have shown that eating walnuts can help lower your LDL(bad) cholesterol as well as overall cholesterol. Other health benefits of walnuts include improved metabolism, reduced risk of cardiovascular diseases, prevention of inflammation, weight management, and diabetes control.
In this article, we will discuss the health benefits of walnuts. You might be curious to know about the nutritional benefits of walnuts, so here it is.
Nutritional Benefits of Walnuts
Walnuts are considered as one of the healthiest snacks in the world. On every 100 grams of serving, walnuts provide:
- 15g of protein
- 65g of fat
- 14g of carbohydrates
- 7g of dietary fiber
- 98mg of calcium
- 2.9mg of iron
- 3.1mg of zinc
- 441mg of potassium
- 346mg of magnesium
- 1.6mg of copper
- 158mg of manganese
- 98ug of folate
- 0.54mg of vitamin B6
- 0.34mg of thiamin
Good fats such as monounsaturated and polyunsaturated (PUFAs) are also present in walnuts. They also contain a high amount of omega-3 fatty acid that is essential for the body.
Health Benefits of Walnuts
Now, we are going to talk about the major benefits of eating walnuts.
Walnuts Support Weight Loss
Adding walnuts to your diet might help in managing your body weight. Although walnuts are rich in fats, studies have shown that they are good for losing weight. You will instantly feel full after eating a handful of walnuts per day. In this way, they support weight loss.
Walnuts Keep Your Heart Healthy
Walnuts are rich in omega fatty acids that improve your heart health. They contribute to reducing LDL( bad) cholesterol and increase HDL (good cholesterol). Therefore, they prevent your body from chronic heart diseases.
Walnuts are Good for the Brain
Eating walnuts can boost your brainpower by the creation of neurons. The oxidative stress in the brain is reduced by omega-3 fatty acids present in walnuts. Nutrients such as vitamin E, folate, and ellagic acid help in neuroprotection and memory function.
Walnuts Help Reduce Inflammation
Walnuts contain polyphenols that fight oxidative stress and inflammation. Oxidative stress can cause harmful diseases such as cancer and Alzheimer’s. These nuts prevent you from chronic diseases.
Walnuts are Rich in Antioxidants
Walnuts are one of the antioxidant-rich foods. According to studies, powerful antioxidants such as quinone juglone, the tannin tellimagrandin, and flavonol morin are found in walnuts. They protect the liver as well as other organs in your body through their antioxidant power.
Walnuts Improve Metabolism
Walnuts are an excellent source of minerals like manganese, copper, potassium, calcium, iron, zinc, and selenium. They all contribute to improving your metabolism.
Walnuts Help to Maintain Bone Health
This is another benefit you get by consuming walnuts. They contain a fatty acid known as linolenic acid. This acid helps your bones to get stronger and healthier.
Walnuts are Required during Pregnancy
Pregnant women can get many benefits from eating walnuts. Vitamin B complexes such as folate, riboflavin, and thiamin are essential for the body during pregnancy. They also help in reducing symptoms of nausea and in proper brain development in babies.
Walnuts Promote Healthy Digestive System
Several studies have shown that walnuts are beneficial for your digestive system. They increase good bacteria in the gut and keep it healthy. They also cure constipation.
Walnuts Boost your Mood
As walnuts have omega – 3 fatty acids, they play an important role in boosting up your mood. You can have a handful of walnuts every day to get rid of mental stress and depression.
Walnuts are Good for Hair
Walnuts are good for your hair health. They have high amounts of vitamins, minerals, healthy fats, and antioxidants that help to strengthen your hair and keep your scalp dandruff free.
Walnuts Improve Your Skin
If you want to have clear and healthy skin, you should consume walnuts every day. They have vitamin E and F that protect the skin from harmful substances. They also help to prevent wrinkles and dry skin.
Walnuts Help Control Diabetes
Walnuts are rich in polyunsaturated and monounsaturated fats. These fats help to reduce the risk of type 2 diabetes. But always remember to eat them in moderation.
Walnuts Help Regulate Sleep
Melatonin is a hormone that regulates sleep. Several studies have shown that walnuts increase melatonin in the blood. You might get a good sleep if you add walnuts to your dinner dishes.
Walnuts Reduce the Risk of some Cancers
Researchers have found out that walnuts may reduce the risk of some cancers such as breast cancer, prostate, and colorectal cancer. They are rich in polyphenol ellagitannins. These are converted into compounds called urolithins. Urolithins help to block hormone receptors in your body. They prevent you from hormone-related cancers including breast and prostate.
Walnuts Help Improve Fertility
Eating walnuts can improve male fertility. They protect the sperm and increase its shape, vitality, and mobility.
Walnuts Improve Blood Fats
You can decrease your LDL (bad) cholesterol by eating walnuts regularly. This might reduce the risk of heart attacks.
Walnuts Promote Healthy Aging
It’s important to have a healthy balanced diet. Walnuts should be added to your diet to support healthy aging. They have plant-based compounds that contain anti-aging properties.
Walnuts Help Lower Blood Pressure
Consuming walnuts every day may lower your blood pressure. If you’re suffering from high blood pressure, you should try adding walnuts to your diet.
How to include walnuts in your diet?
- You can have a handful of soaked walnuts every day in the morning.
- You can add walnuts in your breakfast meals such as oats, muesli, porridge.
- You can sprinkle them on fruit and vegetable salad.
- You can crush and sprinkle them over a bowl of yogurt or curd.
- You can roast and add them to pasta.
- You can add them to cakes, brownies, bread, muffins, etc.
Walnuts are nutritious in every aspect. There are so many health benefits of eating walnuts. Their consumption is essential in improving your overall health. Their rich nutrient content makes them healthier than other nuts. They also prevent chronic diseases such as cancer, heart disease, diabetes. So, it might be beneficial to add walnuts to your daily diet.