When you know the benefits of walnuts, you can’t stop it adding them to your daily diet. Walnuts provide healthy fats, fiber, vitamins, and minerals which support your health amazingly.
This nut is exceptionally nutritious. They have higher antioxidant properties and significantly healthier omega-3 fats than any other popular nuts.
Because of the rich nutrient profile, walnut benefits men in many ways. The uses of walnut reduce inflammation and decrease heart disease risk factors.
Walnuts are eaten as a snack but can also be added to salads, pasta, cereals, soups, and baked goods. Walnut oil is used in salad dressings. Some other walnut oil benefits will be cover in the coming articles.
Walnuts contain about 65% fat which makes them an energy-dense, high-calorie food. They also contain about 15% of protein which turns them into low carbs food.
They are also an excellent source of several vitamins and minerals. These include copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E.
In India, Walnuts are also known as Akhrot. So, here you will get the information about the benefits of Akhrot also.
Now, just get started to know the secret benefits of eating walnuts.
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Walnut Benefits for Brain
Walnut is a super nut for brain health. They have a very high concentration of DHA, which is known as Omega-3 fatty acid.
DHA will improve brain health in newborns, improves cognitive performance in adults. It also prevents or ameliorates age-related cognitive decline.
Pregnant women who get enough DHA have smarter kids than others. Just a quarter cup of walnuts provides nearly 100% of the recommended daily intake of DHA.
Walnuts are rich in alpha-linolenic acid and polyphenolic compounds than any other type of nut. These compounds are considered the best brain food that may counteract oxidative stress and inflammation.
Middle-aged and older adults who eat more walnuts have a slower decline in cognitive function. Folic acid in these nuts helps you to reduce stress. It also delays the progression of Alzheimer’s.
So, it is proved that walnuts are full of brain-loving fats, antioxidants, and anti-inflammatory properties.
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Walnut Benefits for Thyroid
The thyroid produces hormones that regulate metabolism, energy levels, body temperature, and blood pressure. If you have hypothyroidism or an underactive thyroid, you may experience fatigue, depression, and some other health issues.
According to the Dietary Supplement Experts, low selenium levels have been linked to hypothyroidism. Selenium has important functions in hormone synthesis and metabolism. Sufficient levels of selenium also reduce the risk of swelling of the thyroid or goiter.
Hypothyroidism occurs when the thyroid isn’t producing enough hormones which you need. Fortunately, adding walnuts to your daily diet boosts the effectiveness of your thyroid.
Black walnuts are a good source of selenium. 1 ounce of dried black walnuts has 5 micrograms of selenium. This is about 7 percent of the daily recommended value for this essential trace mineral.
Those who take a selenium supplements diet may achieve normal thyroid levels more quickly than those who do not. So, to get black walnut benefits, add it immediately to your diet.
Walnut Benefits for Hair
Our hair is getting duller and damaged due to pollution, and poor eating habits. You can now get healthy, glowing hair by adding walnuts to your daily intake.
Walnuts are extremely good sources of potassium, omega-3, omega-6, and omega-9 fatty acids. All these minerals strengthen the hair follicles. In turn, you get healthy and strong hair.
The antifungal properties of walnut oil will prevent the infections triggered by ringworm. So, you will get a healthier and cleaner scalp. A healthy scalp will always lead to healthy hair.
Walnut oil has rich moisturizing properties. Hence, it is widely recommended as a natural anti-dandruff agent. With no dandruff in your hair, you can easily avoid the balding issue.
A rich amount of assorted proteins are found in walnut oil. This protein is contained to improve the color of the hair while giving it a healthier glow.
Many internationally renowned shampoo brands contain walnut extracts and walnut oil as they keep the hair healthy and make them shiny.
Recommended Reading: 7 Proven Tips to Combat Hair Loss Permanently
Walnut Benefits for Heart
It is scientifically proven that each gram of alpha-linolenic acid (ALA) you consume per day lowers your risk of dying from heart disease by 10 percent. Walnut is a very good source of ALA.
The polyphenols in walnuts will help you in fighting oxidative stress and inflammation. These are the two main reasons for any cardiovascular disease.
ALA omega-3 fat, magnesium, and the amino acid arginine in walnuts may also help in decreasing inflammation. This is a key culprit in many chronic diseases.
Eating walnuts will lower your low-density lipoprotein (LDL) cholesterol and triglyceride levels. This plays a major role in the buildup of plaque. Plaque development in your arteries will lead to chest pain, coronary artery disease, or a heart attack.
The clots in the blood can lead to a heart attack and death. Adding walnut as healthy snacks, reduce the risk of developing blood clots.
Fiber, vitamin E, and L arginine are the heart-healthy substance found in walnut. These are the substance that helps improve the health of your artery walls.
Recommended Reading: Why You Should Eat Almonds to Get Healthy Heart
Walnut Benefits for Skin
To delay the aging process of the skin, you must be stress-free. Vitamin B is an excellent source of stress removed from your life. Lower the stress level results in better skin health.
Walnuts are extremely good for the skin as they are packed with lots of B-vitamins. The presence of the B-vitamins, and Vitamin E, helps in fighting the free radicals induced due to stress.
The walnut face mask is a great way to keep the facial skin moisturized and delay the process of developing wrinkles. You can reap the health benefits of walnuts by making an easy face pack at home.
Walnut oil is a wonderful soothing agent. The regular use of warm walnut oil will lighten the dark circles naturally. Walnut is known to ease puffiness and relax your eyes.
If you are facing dry skin issues, try applying warm walnut oil regularly. Walnut oil is known to keep skin moisturized. It nourishes the skin from within, which increases the growth of healthier and radiant cells.
Recommended Reading: How Raisins Helps You Getting Glowing Skin
Benefits of Walnuts during Pregnancy
Many pregnant women are not aware of the nutritional benefits of walnuts. So, let’s find out the benefits of walnuts during pregnancy. They are completely safe for consumption during pregnancy.
An omega-3 fatty acid is necessary for the development of brain activity in a baby. Eating walnuts during pregnancy will fulfill the requirement of Omega 3 naturally.
Walnuts are a rich source of vitamins, fiber, magnesium, copper, and manganese. They are also loaded with calcium, iron, zinc, and selenium. All these minerals are required for the overall development of the baby.
Eating walnuts in moderate quantities can also help in maintaining the required lipid profile during pregnancy. Walnuts have a property to relax the blood vessels, which helps control the high blood pressure of expecting women.
The antioxidants of walnuts will strengthen the immune system of pregnant women. To get the benefits of antioxidants, you have to eat walnuts along with brown skin.
Manganese is an important nutrient required for the development of a baby’s bones. Half of the daily required amount of manganese can be provided by one serving of walnut.
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Benefits of Walnuts for Bones
Walnuts are exceptionally rich in copper, which is known to improve bone density. It can also help in maintaining collagen and elastin, which help in forming your bone structure. Magnesium and manganese in walnuts are also good for improving bone quality.
Omega-3 fatty acids have certain qualities that apply specifically to bone health. It raises the calcium deposition in the bones and reduces urinary excretion. Omega 3 also Improves bone strength by enhanced collagen synthesis.
Boron in walnut is helpful in the metabolism of bones and increases the absorption of Vitamin D. Elastin and collagen are specifically associated with an increase in bone mineral density. It will also lower the risk of osteoporosis.
By lacking the proper levels of copper in the body, bone joint dysfunction issue is commonly observed in old age people. Walnut is a rich source of copper that will fulfill your requirement.
So, getting the required minerals naturally through healthy dry fruits is one of the best ways to contribute to bone health.
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Benefits of Walnuts for PCOS
If you are facing the health issues of polycystic ovary syndrome (PCOS), you must take extra care of your diet. To beat this infertility-related problem, you have added nuts to your diet, especially walnuts.
These days PCOS is the most common gynecological issue observed among Indian women. The symptoms are difficult to manage but with the right diet, you will feel better.
The PCOS patients have irregular menstrual periods and elevated androgen levels which causes excess facial and body hair.
Walnuts have the right balance of mono-unsaturated (MUFA) and poly-unsaturated (PUFA) fats.
If you are suffering from PCOS, these monounsaturated fats are extremely beneficial. These fats aid in reducing free testosterone levels and help balance female hormones.
Walnuts can improve insulin sensitivity by 26 percent and reduced glucose levels in PCOS. A walnut also increases sex hormone-binding globulin (SHBG), a hormone that binds to testosterone.
Recommended Reading: How to Live Happily With PCOS?
Benefits of Walnuts in Diabetes
Diabetes, a health disorder occurs when your pancreas does not produce enough insulin. When it happens your body will not respond to the insulin produced efficiently. An ideal diabetes diet should be rich in dietary fibers.
The rich dietary fibers in walnut take along to break down and digest. This ensures the slow release of sugar in the bloodstream.
Walnuts are known to help build resistance for insulin, and control blood glucose levels. Foods with a glycaemic index lower than 55, which walnut have, are said to be ideal for a diabetes diet.
As I mentioned earlier, Walnuts are also a rich source of alpha-lipoic acid (ALA) which reduces inflammation. Because of reduced inflammation, you control diabetes very effectively.
It is recommended to avoid Chocolate-covered and honey-roasted walnuts if you are suffering from diabetes.
Recommended Reading: How Pistachios Helps You Controlling Diabetes
Besides the above-mentioned health secrets, there are numerous other benefits of walnuts for the human body. Walnuts are also used to recover some other health issues like, sleeping disorders, low immunity, constipation, and curing fungal infections, etc.
So, tell me now, which health issue you will like to cure or reduce by adding walnuts to your daily diet?