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The nuts are rich source of energy and contain many health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
They are rich in monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all important omega-3 essential fatty acids like linoleic acid, alpha linolenic acid (ALA) and arachidonic acids. Regular intake of walnuts in the diet help to lower total as well as LDL or “bad cholesterol” and increase HDL or “good cholesterol” levels in the blood. Research studies suggest that Mediterranean diet that is rich in mono-unsaturated
fatty acids and omega-3 fatty acids help to prevent coronary artery disease and strokes by favouring healthy blood lipid profile.
Eating just as much as 25 g each day provides about 90% of RDI (recommended daily intake) of omega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.
They are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases.
Scientists at University of Scranton, Pennsylvania have recently discovered that walnuts have highest levels of popyphenolic antioxidants than any other common edible nuts. 100 g of walnuts contain 13541 µmol TE (Trolex equivalents) of oxidant radical absorbance capacity (ORAC). Eating as few as six to seven average sized nuts a day could help scavange disease causing free radicals from the body.
In addition, they are also excellent source of vitamin E, especially rich in gamma-tocopherol; contain about 21 g per 100 g (about 140% of daily-required levels). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.
These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
They also very are rich source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Selenium
is an important micronutrient, which functions as co-factor for anti-oxidant enzymes such as glutathione peroxidases.
Walnuts oil has flavourful nutty aroma and has an excellent astringent properties; helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.
Munch a handful of walnuts a day and you will have enough recommended levels of minerals, vitamins, and protein.
They can reduce the
risk of breast cancer: Consuming about 28 walnut halves
each day offers anti-oxidants and phytosterols that might help reduce the risk
of breast cancer, in accordance with research in the Marshall University School
of Medicine in West Virginia. Mice were fed a daily diet with the human equal
of two ounces (60 g) of walnuts. When compared with mice fed a control diet,
the walnut eaters had considerably reduced breast tumour incidence along with a
slower rate of tumour growth.
They’re packed with
omega-3 fatty acids: A diet full of omega-3s is
helpful in lessening depressive disorders, attention-deficit hyperactivity
disorder (ADHD), cancer as well as Alzheimer’s disease and there’s also powerful
proof that omega-3s counter inflammation related illnesses like rheumatoid
arthritis as well as Crohn’s disease.
Improvement in heart
function: Walnuts are full of omega-3 and therefore are
an adequate source of monounsaturated fatty acids (72%) like oleic acid.
Additionally, it consists of EFAs like linoleic acid, alpha linolenic acid
(ALA), and arachidonic acids. Scientific tests prove that the inclusion of
walnuts in almost any diet aids in preventing coronary heart diseases simply by
favouring a healthy lipid supply. Usage of walnuts lowers bad cholesterol (LDL)
and increases level of good cholesterol (HDL).
Consumption of 25 grams of walnuts every single day provides 90% of the
suggested daily intake (RDI) of EFAs, which often lowers the chance of high
blood pressure levels as well as heart diseases.
Walnuts as Brain
Food: Walnuts have got possible health advantages in the area of
memory as well as cognitive function as well. Lower omega 3 intake have been
associated with depressive disorders as well as loss of cognitive function. And
considering that walnut is really a rich source of ALA (omega 3), it no doubt
encourages brain health. Research however reveal that only reasonable quantity
of walnut (2 or 6 % of a healthy diet) can enhance motor as well as behavioural
skills in older adults and higher amounts, say 9 %, impaired reference memory.
Improved Metabolism:
Among the health advantages of walnuts consumption is that it
increases the metabolism within the body. Walnuts, together with EFAs, supply
minerals to the body. Minerals just like manganese, copper, potassium, calcium,
iron, magnesium, zinc, and selenium may also be supplied by walnuts. These
types of minerals help contribute to metabolic activities like development and
growth, sperm generation, digestion, as well as nucleic acid synthesis.
Walnuts for Hair: Walnut is a great ‘hair food’ too. It is because walnut consists
of biotin (vitamin B7) that can help reinforce hair, reduce hair loss and
improve hair growth to particular extent. However, very little scientific data
is accessible to support these claims.
Walnuts in Pregnancy:
While not much studies have gone in the safety and advantages of
consuming walnut while pregnant, it is considered that walnut may possibly push
away nausea while pregnant and boost brain development in the child. However,
one research demonstrated that consuming tree nuts (including walnut) while
pregnant might increase the odds of asthma as food allergy within the child by
50 %. But Harvard School of Public Health nutritionists rather claim that usage
of peanuts and tree nuts while pregnant could even reduce the chance of
allergic disease development in children.
Walnuts to Prevent
Cancer: Walnuts consist of several things that, individually, have
shown to slow cancer growth, which includes omega-3 fatty acids, antioxidants,
as well as phytosterols. Consuming walnuts frequently may even decrease the
chance for breast cancer in humans indicated researchers at Department of
Biochemistry and Microbiology, Marshall University School of Medicine,
Huntington, West Virginia following a study on laboratory animals. In
accordance with them beta-sitosterol (a phytosterol) in conjunction with
gama-tocopherol (vitamin E) benefited towards cancer cell growth. Many studies have
likewise shown that frequent usage of walnut can avoid and even slow the
progress of prostate cancer.
Control of Diabetes:
People struggling with diabetes might have walnuts regularly
with no substantial weight gain, since walnuts include a large quantities of
polyunsaturated as well as monounsaturated fats, as per research carried out by
Gillen et al. (2005) in the University of Wollongong, Australia. In an article
titled “The impact of nuts on diabetes and diabetes risk”, by Lovejoy (2005) it
really is pointed out that the consumption of nuts is inversely proportional to
the chance of developing type-II diabetes.
Walnuts for Weight
Management: Contrary to what individuals believe, walnuts
are in fact great for weight loss since an oz of walnut consists of 2.5g of
omega 3 fats, 4g of protein and 2g of fibre which help offer satiety. And any
effective weight loss plan should include the satiety factor; so walnut is
without a doubt the best food to think about in case you are into weight loss
program. In spite of being ‘dense in calories’, walnut could also help with
weight loss as is evident from the findings of the research published within
the International Journal of Obesity, where overweight people following a
Mediterranean style diet which included walnuts for 18 months might improve
weight reduction and keep weight off for a longer period compared to those
following a low-fat diet.
Anti-Inflammatory
Properties: The polyphenolic compounds as well as
phytochemical substances present in walnuts reduce the effects of inflammation
within the body. This finding was a result of an experiment carried out within
the Mediterranean area by Papoutsi et al. (2008).
Walnuts for Kidney
Stones: Despite a lot of health advantages of walnut, it is advisable
to be cautious on the amount as well as frequency of walnut consumption. This
is because walnut has elevated levels of oxalates and oxalates help with kidney
stone formation.
Healthier Scalp: The normal use of walnut oil helps to keep the scalp moisturized
as well as hydrated, therefore keeping health conditions like dermatitis away.
The anti-fungal qualities of walnut oil are valuable in avoiding the infections
triggered by ringworm. This ensures a healthier as well as cleaner scalp. A
healthy scalp can result in healthier hair
Induces sleep: Walnuts are an abnormally higher source of the nutrient
melatonin involved in regulating our sleep patterns and getting us to fall
asleep in the first place. This may also play a role in how relaxed you’re
throughout the day (though a great night’s sleep the night just before is one
of the ideal way to ensure this).
Omega-3 fatty acids are another element of
walnut nutrition which have a role to maintain a relaxed mind as well as good
sleeping patterns.
Male Fertility: Walnuts likewise have been associated with a positive effect on
sperm development. In a single research, 117 healthy men aged 21 to 35 were
randomized either to continue consuming their usual diet or adding 2.5 oz of
walnuts to their usual diet.6 Before the research started and at the end of 12
weeks, researchers obtained blood as well as semen specimens. Males who
consumed the walnuts experienced enhancement in sperm shape, movement, and
vitality in addition to fewer chromosomal abnormalities within their sperm. The
control group experienced no changes. It’s considered that the abundance of
PUFAs in walnuts and also the accompanying increased serum levels of omega-3
and omega-6 fatty acids noticed in the men consuming walnuts might have
resulted in the changes in sperm quality. Whether the changes observed in this
study would apply to men with fertility problems presently is unknown, yet
these bits of information show another possible advantage of walnut
consumption.
Can keep dementia at
bay: Consuming walnuts day-to-day might help defend against dementia,
say scientists. Within the research, Dr. Abha Chauhan and his team from the New
York State Institute discovered that mice deprived of walnuts suffered a
dramatic decrease in learning, memory as well as physical and emotional
control. In accordance with the results, vitamin E as well as flavonoids in
walnuts assisted destroy harmful free radical chemicals that can cause
dementia. You may find out more to
discover how walnuts assist in preventing Alzheimer’s.
Prevents pancreatic
cancer: A new study has found that usage of nuts, which includes
walnuts, is inversely related to chance of pancreatic cancer, independent of
other potential risk factors for pancreatic cancer. Scientists looked at the
association in between nut consumption and chance of pancreatic cancer among
75,680 women in the Nurses’ Health Study, without any prior history of cancer.
It absolutely was noticed that the ladies who consumed a one-ounce serving of
nuts more than one times each week had a considerably decreased chance of
pancreatic cancer as opposed to those who mostly abstained from nuts.
Delays Skin Ageing: Walnuts are great for the skin since they are full of
B-vitamins. Vitamin B is a superb stress
and mood manager. Lower levels of stress lead to a better skin. Elevated stress
levels can lead to the earlier start of wrinkles, therefore inducing faster
aging. The existence of the B-vitamins, along with Vitamin E, an all natural
antioxidant, works well for combating the free radicals induced because of
stress. This further delays the ageing process.
Great for pregnant
women: Mothers-to-be who consume a diet full of fatty acids like those
present in walnuts can help to eliminate the baby’s likelihood of developing
food allergies, researchers say. The research discovered that if a mother’s
diet includes a particular group of polyunsaturated fatty acids (PUFAs), the
baby’s gut develops differently. The PUFAs are believed to enhance how gut
immune cells react to bacteria and foreign substances, making the baby less
inclined to have problems with allergies.
Can fight stress: If daily stress is taking a toll in your health, it’s time for
you to consume walnuts, since they aid in fighting stress, in accordance with a
study. The researchers discovered that including walnuts as well as walnut oil
within the diet decreased both resting blood pressure as well as blood pressure
responses to stress within the laboratory. Walnuts really are a rich source of
fibre, anti-oxidants, as well as unsaturated fatty acids, especially alpha
linolenic acid, an omega-3 fatty acid. These are the basic nutrients that
provide walnuts it’s stress fighting qualities.
Mood Booster: A scientific study suggests that deficiencies in omega-3 fatty
acids (supplied by walnuts) result in hyperactivity, irritability, and
tantrums. Supplementing a child’s diet along with walnuts compensates the
shortage in EFAs and alleviates their mood. It really is even applicable to
adults who’re battling depression and stress.
Astringent
Properties: Walnut oils have got considerable astringent
qualities. Walnut oil features a rich, nutty flavour that can help bring aroma
as well as flavour to the food. This particular flavour provides a pleasant
taste, however only when the walnut oil is utilized moderately. It is utilized
as a carrier/base oil in a variety of therapies just like aromatherapy, massage
therapy, as well as aromatherapy, plus the cosmetic as well as pharmaceutical
industry. Walnut oils are wonderful as dressings on chicken, turkey, salads,
pasta, fish and steaks. The uses of walnut oils in dessert recipes assist bring
a nutty flavour for the dish. A 35 gram serving of walnut oil offers the same
nutritional benefits as 50 grams of walnuts. Additionally they offer
significant amounts of Vitamins B-1, B-2, and B-3.
For Constipation And
Digestive System: Walnuts are fibre rich and
they’re a terrific way to keep the digestive system working properly. All
humans need fibre on a regular basis to maintain their bowels functioning effectively.
Normally the common sources of protein, like meat and dairy products, lack fibre.
Having walnuts daily may help you along with digestive problems and your bowels
working properly
Strong Bones: One of the essential fatty acids in walnuts is known as alpha
linolenic acid, and also this compound have been related to stronger, healthier
bones. When you’re getting omega-3 fatty acids regularly, inflammation will
decrease, reducing amounts of inflammation are related to stronger bones.
Give yourself an energy
boost: Among the immediate benefits of walnuts is they include a lot of
B vitamins, which could enhance your energy. This particular definitely goes
along with the weight loss factor. When you’re energized, you’re more prone to
get moving! Try walnuts on yogurt just as one afternoon pick-me-up or perhaps a
preworkout snack.
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