Walnuts have innumerable health benefits. Walnut is
an edible seed of the tree nut Juglans regia. The plant originated in
India and the regions surrounding the Caspian Sea, and in the 4th century AD,
the ancient Romans introduced the walnut to many European countries. The tree
serves a multitude of uses; it can be used as food (edible seed), medicine,
furniture and dye. The walnut seed has a number of health benefits ranging from
weight management to prevention and slowing of various cancers.
Helps you lose weight
walnuts
are actually good for weight management as an ounce of walnut contains 4g of
protein , 2.5g of omega 3 fats and 2g of fibre that help provide satiety.
Despite being ‘dense in calories, walnuts can be an important tool in helping
you lose weight.
Helps you sleep
The
nuts can improve sleep, as they contain hormone melatonin, that induces sleep
and helps regulate sleep.
Great
for your hair
Walnut
is a good ‘hair food’ because walnut contains biotin (vitamin B7) that helps
strengthen hair, reduce hair fall and improve hair growth to certain extent.
Helps
keep heart disease at bay
Walnuts
are rich in antioxidants and omega-3 fatty acids which makes them really
effective in combating heart disease. Omega-3 fatty acids also helps in
combating bad cholesterol and encourages the production of good cholesterol
making it a great snack to keep your heart in great health.
Prevents
diabetes
According
to a study, women who consumed 28 grams of walnuts twice a week, were 24% less
likely to develop type 2 diabetes. The study was published in the Journal of
Nutrition, and even though it was conducted on women, experts believe that
the benefits would be similar for men too.
Boosts
your sperm quality
Eating
2.5 ounces of walnuts per day improves semen quality in healthy young men.
Makes
your skin glow
Walnuts
are rich in B-vitamins and antioxidants which prevents your skin from free
radical damage and prevents wrinkles and signs of ageing. So if you want
glowing skin long into your middle-age, eat walnuts.
Can
keep dementia at bay
Eating
walnuts everyday can help ward off dementia. Vitamin E and flavanoids in
walnuts helped destroy harmful free radical chemicals that cause
dementia.
Prevents
pancreatic cancer
Consumption
of nuts, including walnuts, is inversely associated with risk of pancreatic
cancer, independent of other potential risk factors for pancreatic cancer. Women
who consumed a one-ounce serving of nuts two or more times per week had a
significantly reduced risk of pancreatic cancer compared to those who largely
abstained from nuts.
Helps
you live longer
Eating
a handful of walnuts just thrice a week is the key to a longer life. These
edible seeds cut the risk of dying from cancer by 40 per cent and from
cardiovascular disease by at least 55 per cent. In general, nut eaters had a 39
per cent lesser risk of death and walnut eaters in particular a 45 per cent
reduced threat.
Great
for pregnant women
Mothers-to-be
who eat a diet rich in fatty acids such as those found in walnuts can reduce
the baby’s chances of developing food allergies. If a mother’s diet contains a
certain group of polyunsaturated fatty acids (PUFAs), the baby”s gut develops
differently. The PUFAs are thought to improve how gut immune cells respond to
bacteria and foreign substances, making the baby less likely to suffer from
allergies.
Lowers
breast cancer risk
A
daily dose of walnuts – equal to 2 ounces a day in humans – reduces the growth
of breast cancer tumors in mice.
Can
fight stress
If
daily stress is taking a toll on your health, it’s time to eat walnuts, as they
help fight stress. Walnuts and walnut oil in the diet lowered both resting
blood pressure and blood pressure responses to stress. Walnuts are a rich
source of fibre, antioxidants, and unsaturated fatty acids, particularly alpha
linolenic acid, an omega-3 fatty acid. These are the nutrients that give
walnuts it’s stress fighting properties.
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