Health Benefits of Walnuts and Nutritional Value

The Health Benefits of Walnuts and the nutritional value of walnuts have been clinically proved immense due to the presence of Vitamins, Phenolic acid, Tannins, Flavonoids, etc. All these nutrients make walnut a healthy source of nutrients to cure heart diseases, diabetes, cognitive functions, etc. Walnuts contain more minerals and vitamins than any other nut in equal quantities. They have extremely beneficial for brain health due to the presence of Omega 3. Walnuts also help to improve sperm quality and quantity. It also helps to improve the health of arteries and veins along with cardiovascular health.

Following is a detailed list of Health Benefits of Walnuts and the nutritional value of walnuts:

1-  Skin Care:

Walnuts for Skin

Walnuts seem to be very effective on every part of the body because of their unlimited health benefits. Skincare is very essential for everyone as it makes them look beautiful and attractive. To get healthy and good skin we should not rely on creams and lotion, instead of these drugs we should try natural’s ways to have healthy and glowing skin. By eating foods that are rich in nutrients is a very good option and walnuts got the entire component that is essential for skin.  Walnuts deliver some effective Omega-3 fats that help in strengthening the membranes of your skin cells. It encourages the skin with the moisture and nutrients that make the skin rosy and prevent those toxins that can harm skin cells. It also protects the skin from harmful UV rays. These strong fats reduce the risk of skin inflammation.

2-  Hair Health:

Walnuts for Healthy Hair

In this modern era, it is very difficult to have healthy hair because of bad pollution surrounding all around us and less eating habits make our hair dull. In case to have healthy hair we should add walnuts in our daily diets that will help in maintaining healthy hair. Walnuts are a great source of potassium, Omega 3, 6, and 9 fatty acids. These all nutrients of walnuts encourage the follicles of hair. Regular intake of walnuts oil makes your hair long, glowing hair and gives them a proper shape. In recent researches, it is discovered that the properties of walnuts are also very good for the scalp and work as an anti-dandruff agent. Plus walnut oil also contains classified proteins that promote natural color and give them a prominent highlight to hair moreover give them a healthier glow.

3-  Weight Loss:

Walnuts for Weight Loss

We can find walnut all-round the season as a delicious snack. Besides its enjoyable taste, it also delivers a good source of energy and helps in maintaining a healthy life. As we know that walnuts are a powerhouse of nutrition filled with protein, fiber, and unsaturated fats. Walnuts are a great source of fats. Walnuts contain unsaturated fats that are beneficial for health and promote no harm to health. These fats play a vital role in controlling weight. Omega 3 fatty acids, protein, and fiber in walnuts satisfy your appetite for a longer time, these three components of walnuts are crucial for weight loss. They boost up the metabolism level which then starts to burn excess fats. Regular intake of walnuts helps to reduce the risk of producing LDL cholesterol which becomes the reason for various diseases.

4-  Heart Health:

Walnuts for Heart Health

A healthy heart means healthy life and to get healthy life foods with lots of nutrients and minerals should be added to your daily diet. Walnuts are a full package of beneficial nutrients and mono-saturated fatty acids that ensure various health benefits including heart health. Walnuts consist of good fatty acids which include Omega-3. These fatty acids are very healthy for the heart and bring advantages to heart health.

Omega-3 is very crucial for the heart as it controls the level of LDL cholesterol which is very harmful to the heart and becomes the cause of heart attack. It fights against free radicals and doesn’t let them damage the arteries. Recent researches have concluded that taking walnuts fight against heart disease by supplying lipid to the heart. Walnuts have the ability to raise the level of HDL cholesterol which is very worthy for health especially for the heart.

5-  Brain Health:

Walnut for Brain Health

Walnut is said to be a superfood for the brain as it contains the most powerful vitamin and antioxidant that promotes benefit to the brain and stops the brain’s cells from getting damaged. It is a great source of vitamin E which is said to be a powerful nutrient for the brain and it decreases the effect of Alzheimer’s disease. It is a disease in which a person has a problem with his memory. In recent research, it is discovered that people who ate food that is good in vitamin E have less chance of having Alzheimer’s disease. Vitamin E doesn’t let the free radicals damage the brain cells. These free radicals are very harmful to the brain as they can affect the part of the brain namely acetylcholine receptors which is a very essential part of the brain as it receives the memory signals.

6-  Cancer:

Walnuts for Cancer

Walnuts are the most popular nuts among all because of their delightful taste and preventing nature from many diseases. They are very effective anti-oxidant agents they contain polyphenols and phytochemicals both are very powerful anti-oxidant. According to the researches it is said to be the natural cure for cancer because of its omega-3 fatty acids properties that fight against breast cancer. Phenolic compounds and anti-oxidant in walnut halt the growth of cancer cells in the body. in the recent research of different scientists, they have found another fact about walnuts that they cut the rate of hormone IGF-1 which has been connected to prostate and breast cancer. Unsaturated fatty acids in walnuts also help in fighting against cancer disease. And these fats don’t let the cancer cell grow in excess quantity. So walnuts are the best option for cancer if you want to get rid of this fatal disease.

Nutritional Value of Walnuts

Walnuts are rich in antioxidants, phytosterols which aid in curing breast cancer. Omega-3 present in walnuts helps to control depression, cancer, hypertension, inflammation, Alzheimer’s, etc. Walnuts rich in poly- and mono-saturated fats are greatly helpful to control diabetes. Saturated fats present in walnuts help to relieve the neural system of the body thus aiding in the control of stress. Potassium, calcium, and magnesium present in walnuts help to keep bones healthy, joints working in good shape. Following is the detailed account of the health benefits of 100 gm of Walnuts:

  • Walnuts meet 12% or 441 mg of our total potassium body needs.
  • Dietary Fiber in walnuts meet 28% of our daily body needs.
  • Protein in walnuts meet 30% of our daily body needs.
  • Magnesium in walnuts meet 39% of our total body needs.
  • Iron meets 16% of our total body requirement.
  • Vitamin B-6 present in walnuts meet 25% of our total body needs.
  • Walnuts sugar meets 2.6 gm of total body needs.
  • 2 gm of sodium is also present in walnuts.

Reading the above health benefits of walnuts and the nutritional value of walnuts one can easily ad walnuts in one’s diet.

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