Health Benefits of Walnut
Walnuts are small round shaped nuts covered by a hard shell. They are consumed worldwide and are known for their uncommon and bitter taste. They are eaten by people of all ages and various cuisines are prepared using this tasty nut. They are extensively used in the preparation of walnut brownies and cakes. It is usually consumed as an evening snack as it is filling and is also used for garnishing to provide a nice blend of flavor. Let us look at the nutritional and health benefits of walnuts.
Nutritional Health Benefits of Walnut
Walnuts are high energy food and contain a tremendous amount of nutrients. They provide around 650 calories for 100 gram of its consumption which is about one third of the calories needed in a day. They are one of the prime sources of fats and protein. It contains polyunsaturated fatty acids in majority and also provides saturated and monounsaturated fatty acids. It has various vitamins and minerals. Vitamin-A, Vitamin-B, Vitamin-C, Vitamin-D are present in it along with minerals like calcium, iron, magnesium, manganese and zinc.
Health Benefits of Walnut – Protects Heart from Various Diseases
Walnuts can be stated as one of the healthiest food for heart. It is a rich source of monounsaturated fatty acids. It contains oleic acids and is also rich in omega 3 fatty acids like linolenic acids and arachidonic acids which help in decreasing the cholesterol level and also increases the good cholesterol (HDL). They are very high in anti-oxidants and helps in lowering the plague deposits in the arteries. It prevents various coronary heart diseases as well as lowers the risk of heart strokes.
Walnuts helps in combating Diabetes
Walnuts can restrict the glucose level in the body and has been found to prevent type-2 diabetes. They have been found to significantly reduce diabetes because of the high percentage of polyunsaturated fatty acids. They help in the insulin production in the liver thereby counterattacking the glucose intake. It is also rich in minerals, plant protein and fibre which help in breaking down the glucose in the body.
Health Benefits of Walnut – Prevents Cancer
Walnuts inhibit the growth of cancer cells. It is very rich in anti-oxidants and omega 3 fatty acid namely linolenic fatty acid which restricts the development of tumour. Phytosterols, Vitamin-E and melatonin are the other antioxidants found in walnuts. It is high in phenol content and is known to perform anti proliferative activity. It has been found to work against breast and prostate cancer. Tannin tellimagrandin are rare and valuable antioxidants present in walnuts that help in inhibiting cancer growth.
Walnuts Enhances Memory and Cognitive Functions
Walnuts are a rich source of polyphenols and anti-oxidants which helps in making the brain efficient. Alpha linolenic acids is found in walnuts which is a kind of omega-3 fatty acids and helps in protecting the brain cells from oxidative damages. They also help in protecting against oxidative stresses and cell damages caused by beta amyloidal protein. Disease like Alzheimer’s can be significantly combated by its intake as it restricts the deposition of senile plaque and amyloids in the brain. It restricts the neural death. Melatonin is present in walnut which can alter the electrophysiological processes such as long term potentiation. Walnut also helps in maintaining the cognitive functions like problem solving, reaction time, reasoning and learning.
Other Health Benefits Of Walnuts
Walnut helps in inducing sleep as it contains melatonin which regulates and enhances sleep. So a sleep deprived person can munch on to this snack before going to bed.
Protects Blood Vessels
Walnuts improve the health of blood vessels as it is rich in omega-3 fatty acids. It helps maintain the proper flow of the blood and reduces the chances of blood clotting. Plaque and fat accumulation are significantly reduced by its consumption. It also contains amino acid ‘L-arginine’ which soothes and relaxes the blood vessels thereby increasing their flexibility. It restricts the accumulation of fats in the walls. It also inhibits endothelial dysfunction.
Walnut is a great weight manager. It contains healthy fats which do not get deposited in the body. It is rich in calories and is filling for the stomach. It increases the fat oxidation and further delays the carbohydrate oxidation.
Walnuts are beneficial for skin health. They are a rich source of antioxidants which helps in protecting the body against free radicals and reduces the oxidation process. It contains Vitamin-E which is a powerful lipid soluble antioxidant and acts as anti-aging substances and reduces pigmentation and blemishes in the skin. Walnut oil has astringent properties which help in moisturizing the skin.
Gallstones formation are minimized by its consumption.
Source of Vitamin-B
Walnuts are rich in Vitamin- B complex and provides riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6, and folates.
Reap the numerous health benefits of walnut with this delicious Chocolate Walnut Cake recipe