Walnuts are kings of nutrition and researchers are convinced that they pose lots of advantages. In fact, the health benefits of walnuts are numerous, which accounts for the solid reasons to include these dried fruits in your daily diet.
Amazing Health Benefits of Walnuts
Here is a quick list of all the advantages that you can reap from walnuts for your skin, hair, and overall health.
1. Promotes brain function
Walnuts are nicknamed brain food. However, the name surfaced not because of the role of the dried fruit but due to its crinkly appearance that resembles the brain. The market has always been abuzz about the brain health benefits of this food item.
It is only recently that research has started to prove that walnuts are, indeed, good for the brain performance. The dried fruit is packed with omega-3 that promotes brain functioning. Selenium and iodine along with omega 3 further ensure optimal brain functioning.
Improves cardiovascular health
Your fitness is never really complete if you are not taking into consideration your cardiovascular health. Walnuts improve this segment of your health by reducing the levels of LDL cholesterol. These nuts also improve blood circulation and lower the inflammation caused in the arteries.
A review analyzed that the impact of including walnuts in individuals’ diet over a timeframe of 6 months. The results revealed that eating walnuts helps to lower cholesterol levels. Additionally, these may also help to cut down your BMI and reduce blood fats. This is helpful as these are factors that encourage cardiovascular disease.
Helps to shed extra weight
If you hear that walnuts have high fat content, you’d probably turn the other way round and not think about them at all. However, in small portions, walnuts can serve as agents that help you feel full, therefore, you end up losing weight.
Walnuts are good sources of proteins and fibers, which contributes to the ease of making you feel full. All you need is a handful or around 12-14 walnut halves to control your mindless snacking.
A natural remedy for depression
Omega-3 in walnuts works to help you conquer your blue demons too. The specific reasoning behind this is that low levels of omega-3 have clinically been found associated with depression and other cognitive and behavioral disorders.
The omega-3 essential fats in walnuts help to form the outer membrane of cells and promote proper functioning of the neurotransmitters. This allows for the movement of feel-good neurotransmitters, which is how depression is combated.
These nuts are also useful for slowing the ticking clock of aging. Walnuts contain flavonoids and antioxidants like polyphenolic compounds that protect cells from free radicals. These free radicals cause untimely cell damage but walnuts can prevent that, therefore, preventing premature aging.
Good source of minerals
One of the health benefits of walnuts is that these are enriched with minerals. This helps to improve the metabolism of the body. These include zinc, iron, magnesium, calcium, manganese, copper, potassium, and selenium. These minerals help to enhance the metabolic activities like sperm generation, nucleic acid synthesis, digestion, and growth and development.
Good for skin care
Walnuts are high in vitamin E content. These help to maintain and protect skin from the free radicals. Moreover, walnuts are also rich in gamma-tocopherol. These are lipid soluble antioxidants. Walnuts also contain vitamin B-6, riboflavin, folate, niacin, and pantothenic acid too. All these promote good skin care.
A lack of omega-3 fatty acid culminates in irritability, tantrums, and hyperactivity. If you supplement a child’s diet with walnuts, they would compensate the deficiency of EFAs. This improves mood. This is one of the health benefits of walnuts that is similar to battling with depression as mentioned in the above points.
These nuts are great for improving your sleep too. These contain melatonin, which is the hormone responsible for sleep. A study has shown that eating walnuts increases the levels of melatonin in the blood. As walnuts are melatonin-rich foods, they encourage a better sleep. And with their consumption, you would also be able to sleep faster and with reduced waking-in-the-middle-of-the-night breaks.
Research suggests that walnuts, as anti-inflammatory foods, are included in diet plans that work as a natural cancer treatment. In an animal study, the mouse diet was supplemented with walnuts. It was done to learn if the inclusion of walnuts cuts the growth of human prostate cancer cells.
The results concluded that a walnut-rich diet reduced the number and growth of tumors significantly. The final results showed that the tumor’s final size was about one-fourth the average size of the other prostate tumors in mice that had the control diet.
A natural antiperspirant
Walnuts contain an organic substance called tannic. This reacts with proteins and produces a tightening effect. Resultantly, this helps to shrink the sweat glands that, in turn, attributes to reduced sweating. As a solution, you can make a walnut antiperspirant wash by boiling dried leaves of walnuts in water.
High in fiber
High source of fiber equates to an improved digestive system with the normalized bowel movements. A cup of walnuts is packed with 7.8 grams of fiber can provide you with 30% of your daily fiber value. Fiber also aids in weight loss and regulates blood sugar levels. A high fiber diet can also reduce the risk of kidney stone, irritable bowel syndrome, stroke, and hemorrhoids.
The extensive list of health benefits of walnuts shows that walnuts are really useful nuts to include in your diet. You should not only be including these but also other dried fruits for the numerous health advantages.