All dry fruits have proved to be an appreciable source of proteins, vitamins, dietary fiber, minerals and a lot more. One such dry fruit is the Walnut.
They are covered in a hard shell and will look like two well-split segments when ruptured.
Walnuts are not just a great replacement for the spicy junk munching but also a quality, appetizing and healthy snack.
These shelled nuts have immense nutritional value. These contain a high amount of omega-3 fats, essential fatty acids (EFA), antioxidants, monounsaturated (MUFAs) and the polyunsaturated fats (PUFA, good fats), iron, zinc, selenium, along with vitamin B and E, which are extremely vital for the body. Adding walnuts to our diet can help develop a stronger defense mechanism against various diseases.
Nowadays one can discover a wide range of dishes that include walnuts like cookies, porridge, sweet pudding (or kheer), milkshakes, etc.
Following are the benefits of Walnuts:
Good for Digestive health
“The road to health is paved by good intestines!” – Sherry A.Roggers. We totally agree with this phrase by Rogers on health. Walnuts do wonders to our gut. They are essential for increasing the number of probiotic bacteria in the gut, which helps in better digestion of food and keeps you healthy.
Good for Brain health
Walnuts are rich in omega-3 fatty acids like DHA (docosahexaenoic acid) which has been scientifically proved to be the considerably pick for a healthy brain for people of almost all age groups. DHA is a supremely organized integrant of the human brain. Walnuts also help in improving memory and concentration. Therefore, walnuts having a high concentration of this component is surely a plus point for a healthy brain.
Good for Heart health
Not just the omega-3 acids, walnuts are also rich in ALA or the alpha-linoleic acid, which is again a naturally occurring or the plant-based omega-3 fatty acid. This helps in controlling blood pressure and cholesterol levels. Blood vessels to work effectively because of walnuts. L-arginine (amino acid), found in the walnuts, helps in proper functioning of blood vessels along with controlling blood pressure. Explore on how heart disease can be cured using diet?
Facilitates Weight loss
Walnuts are abundant in proteins and dietary fiber, which encourages weight loss. Taking a suitable amount of walnuts in your diet, you can help manage your weight smoothly (see also some indian food for weight loss).
The sheer presence of the components like vitamin E, folate, and polyphenols, makes walnuts even more delightful as these ingredients have proved to be a great mood booster. These also make one less angry, a study reveals. So eat walnuts and cheer up!
Helpful in the treatment of Type-2 Diabetes-
People having type-2 diabetes can consider adding walnuts in their diet. Doctors to prescribe it for patients suffering from diabetes type. Diabetes type- 2 can increase the risk of getting heart-related issues. Since walnuts are a rich source of LDL, L-arginine amino acids, MUFAs, and the PUFAs, which help regulate better heart health, people with diabetes type-2 should add this in their diet in order to stay away from any other health hazards.
With walnuts, the metabolism of the body can also be improved. Having a great concentration of EFAs, and minerals like magnesium, copper, potassium, iron, calcium, zinc, selenium, etc., walnuts, have shown the noticeable impact on metabolic activities, like growth, development, digestion, nucleic acid synthesis and much more.
An Antioxidant source-
Antioxidants such as quinone, juglone, morin, tannin tellimagrandin, and polyphenols are found in walnuts. These antioxidants are helpful in fighting against the bad elements, free radicals that can degenerate the organs of the body exposing them towards various diseases.
Improves Bone health-
Minerals like magnesium, copper, manganese are present in walnuts, which makes it a suitable pick in order to maintain good bone health. Moreover, they are a great source of calcium and fatty acids, which again boost the bone strength. Deficiency of copper can lead to osteoporosis. Munching walnuts can eliminate the risk of such serious bone related issues.
Reduce risk of Cancers
Polyphenol ellagitannins are components present in walnuts that help reduce the risk of various cancers. There is a certain mechanism that takes place, which may help in avoiding cancer. Not only this, walnuts are rich in gamma-tocopherols, and other antioxidants, which help control the growth of cancer cells. Read more on the effective diet therapy for cancer patients.
Besides the above-mentioned health benefits of walnuts, there are some more advantages:-
- better skin and hair care,
- regulation of sleep,
- decreased inflammations,
- improved male reproductive health,
- Provides healthy aging, etc.
So now, you have profound reasons to choose walnuts!