Our generation has become quite health conscious. We follow strict diets and try to eat nutritious food, all the time. But, in that process, we tend to ignore the health benefits of simple food, such as walnuts, and look for other supplements to give us nutrition and health. In fact, walnuts are considered as the king of nuts, as these are the major health boosters. Walnuts are richly loaded with healthy fats, proteins, fiber, antioxidants, vitamins, minerals and plant sterols. Want to learn about the health benefits of walnut?
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Health Benefits of Walnut And It’s Nutrition Facts
Check out the walnut nutrition facts and health benefits of walnut given below.
1. Fights Cancer
Walnuts are really great for reducing the cancerous cells. They are good for fighting with prostrate and breast cancer. They can reduce the growth of prostate cancer cells by almost 30 to 40 percent.
2. Healthy for a Heart
Walnuts are loaded with amino acid L-arginine that can provide relief from heart diseases. The anti-inflammatory properties of Omega-3 fatty acids prevent a formation of those pathological blood clots. Do walnuts lower cholesterol? Yes, they do. Eating walnuts everyday supports healthy levels of cholesterol in the body. By reducing the cardiovascular risks, it can also lower the risk of deaths.
3. Controls Aging
Walnuts contain various antioxidants, which can help in controlling aging. Other than that, it can also reduce liver damages and inflammations, without leading to weight gains.
4. Weight Control
A lot of people struggle with losing weight. But, they are probably not aware of the nutritional facts for walnuts. Including a handful of walnuts in the diet can help in maintaining a healthy weight. Including nuts in the diet also leads to increased satiety.
5. Intellectual Health
Well, not just physically, health benefits of walnut also include improving the mental health of a person. It contains various neuroprotective compounds, such as Vitamin E, Melatonin, folate, Omega-3 fats, along with antioxidants. Other than that, it can also reduce stress related to aging, increase the health span and improve the cognitive and motor skills.
6. Improvement in Reproductive Health
Walnuts are a major booster for male fertility. Men, who consume about 75gm of walnut every day, can see an improvement in the quality of their sperms, vitality and morphology.
Eating walnuts can improve the metabolic parameters related to type 2 diabetes. It can reduce the fasting insulin levels and can keep the sugar in control.
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Walnuts can be eaten in many forms, including walnut oil and black walnuts. Given below is some information about the same.
Walnuts can also be consumed in the form of oil. Walnut oil has the added goodness of magnesium, selenium, phosphorous, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E, Zinc, niacin, etc. It is rich and tastes nutty. The oil should be stored in the refrigerator and should be used within a year. It can be used over salads and added to other foods for seasoning.
Walnut Oil Health Benefits
Like walnuts, walnut oil also has numerous health benefits. The following are some of the health benefits of walnut oil.
1. Loaded with Omega-3 Fatty Acids
Walnut oil is loaded with the essential Omega-3 fatty acids. These are quite useful in improving the HDL cholesterol and in lowering the LDL cholesterol. It can also reduce the heart diseases and blood clots.
2. Enhances Memory and Thinking
Walnut oil is also quite good for the health of the brain. The person, who consumes walnut oil regularly, can see an improvement in thinking and memory.
3. Healthy Monounsaturated Fats
Walnut oil is also a rich source of healthy mono-unsaturated fats. These fats are useful for protecting the heart and the cardio system. It lowers cholesterol and reduces the inflammations.
There are varieties in walnuts, called black walnuts. Given below are some health benefits of walnut.
- These are quite effective in providing herbal laxative remedies and are also loaded with Vitamin C.
- These can also help in eliminating the parasites that are present in the intestine. It’s quite effective in fighting with ringworm, pinworm, tapeworm, etc.
- These also have effective anti-parasitic and anti-fungal properties.
- These can treat ulcers, wounds, scurvy, rickets and scrofula.
- It lowers blood pressure and regulates the cholesterol levels.
- It can also help in reducing the excessive sweating.
- Quite useful in diarrhea and menorrhagia.
- Aids in digestion and helps in relieving colic pains.
- Quite useful in providing relief from heartburn and relieves flatulence.
- Stimulates the flow of bile and eases the pain in the spleen
- Balances the blood sugar and wards off heart problems.
- Fights with malaria and helps with skin conditions, like acne and boils.
What About the Skin of Walnut?
Walnuts are to be eaten along with the skin. That’s because the skin of walnuts is said to have 90 percent of antioxidants. If you don’t like to eat them raw, you can blend them and make smoothies.
How to Store Walnuts?
Walnuts are perishable items and they need to be preserved and stored carefully. It would be good to store them in airtight containers and store them in the refrigerator. If you wish to lower down the enzyme inhibitors, you can soak them in the water overnight and have them in the morning.
How Much Fiber is There in Walnuts?
Before we analyze how much fiber in walnuts, we need to understand fiber. Fiber is of two types: soluble fiber and insoluble fiber. While the soluble fiber absorbs the water in the digestive tract, it also helps in lowering the cholesterol and blood glucose. The insoluble fiber does not absorb the water. It just passes through the digestive system without changing. The insoluble fiber is actually useful in preventing constipation and improves the bowel movement.
Walnuts contain a lot of dietary and insoluble fiber and a little bit of soluble fiber. And, these can be eaten either as snacks or by adding them to baked or cooked food. When you include walnuts in your diet, you would ensure that you have an adequate amount of fiber. With a healthy combination of fats, proteins and fiber, walnuts are really good for people, who are trying to lose weight. By promoting the feeling of satiety or fullness, it prevents a person from overeating. Though walnuts cannot fulfill the entire requirement of fiber, it can definitely be taken as a healthy snack, which is rich in fiber.
These were some of the health benefits of walnuts. Hence, walnuts are nuts you should not miss. These are some of the best nuts that are tasty as well as healthy. Consume them every day for a healthier and longer life.